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Prevent Exercise Injuries

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Prevent, or reduce the risk of exercise injuries with the proper training techniques. Here are some pointers:

Warm-up properly to avoid injuries. Walking for two minutes is not a good warm-up. A good dynamic warm-up prepares your body best for intense exercise. A sample dynamic warm-up could be a five to 10 minute jog, prisoner squats, cone/ladder drills, lunges, etc. Static stretches would be done after your workout or game.

Don't underestimate the benefits of massages. The benefits include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.

Along the same lines, self myofascial release with foam rolls (SMFR) is a type of self massage that you can do every day and prevent various muscle injuries, strains and tears.

Protect your feet. Its amazing how many injuries can be avoided by wearing quality footwear (interpreted: don't wear cheap athletic shoes). If you have flat feet or high arches you definitely need the right footwear.

Avoid various tendonitis injuries. These injuries are caused by over-training and wear and tear. Rest and recovery is important. R.I.C.E.R. (rest, ice, compression, elevation, referral for medical assistance) should be followed immediately after a muscle or tendon injury.

Train to lessen the risk of a knee anterior cruciate ligament (ACL) injury. It is the most common injury affecting the knee joint. Do this by having adequate hamstring strength and practicing proper landing, jumping, stopping and cutting techniques.

Prevention of hamstring injuries is the best solution. They are tough to recover from so adequate hamstring strength and flexibility is needed to lessen the risk of injury.

Strengthen and stretch your throwing shoulder muscles to avoid rotator cuff, shoulder and elbow injuries.

Strengthen and stabilize your core to prevent injuries such as low back pain, oblique strains/pulls, neck pain, ruptured disks and various other muscle and ligament strains.

Forget about doing sit ups. There is a correct way to do sit ups but most people are not familiar with the technique.

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.



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