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When you drop a kettlebell on your foot or Mummy Kick the coffee table, there’s no mystery as to why you’re injured. It’s when there isn’t an obvious cause for getting injuries during exercise that you find yourself limping to the sideline scratching your head (and rubbing your achy muscles or tendons) in search of clues as to what went wrong.
Along the way, these five things could very well keep you from racking up injuries during exercise.
Ways to Keep From Getting Injuries During Exercise
1. Stay hydrated
Hypohydration is the egghead term for dehydration, which can lead to loss of focus and coordination. The less focus you have, the more prone you are to making avoidable mistakes and getting injuries during exercise.
“Dehydration produces a lower level of performance,” says Andy Hennebelle, NASM-CPT, CSCS, USAW, a strength and conditioning coach at the UFC Gym in Corona, California. “And you’re more than likely going to put yourself at a greater risk of injury because in most cases…the muscle doesn’t have the capacity to do its full range of motion.”
Symptoms of dehydration include headaches, fatigue, and light-headedness. What’s more, according to a small study published in the Journal of Nutrition, even moderate dips in hydration levels can turn someone into a grouch—a hypohydrated grouch at that.
How to Hydrate Better
There’s no hard-and-fast rule for how much water you should consume on a daily basis. The “drink eight glasses per day” advice you were taught in phys ed has largely been dismissed.
Instead of going by thirst, check your urine. If it’s dark in color, like iced tea, chug a glass of water. If it’s pale yellow to nearly clear, you’re in the clear. And if it’s sparkling neon green, you’re undoubtedly a space mutant.
2. Understand good and bad soreness...
Source: 5 Ways to Prevent Injuries During Exercise - Openfit