Preventative Measures - How to avoid injuries during your workout - Shine
Posted: Thu Jul 16, 2020 10:01 pm
Joining a gym and working with a personal trainer are great ways to get fit and healthy. Unfortunately, one of the downsides of pushing yourself physically is an increased risk of injury. Workout injuries are very common - even under the experienced supervision of a PT or in the safe environment of a gym.
For Barbara Petrie, this is exactly what happened. During a PT session her trainer pushed her to continue crunching despite her complaints of a sore back. After doing a few more crunches, Barbara ruptured two discs in her spine and required emergency surgery. These injuries and the resulting surgery left Barbara unable to walk or sleep, let alone work. She was in constant pain.
Common workout injuries and how to avoid them
According to the Australian Institute of Fitness, the most common workout injuries are injuries to the foot and ankle, knee, lower back, shoulder and neck.
Foot and ankle
Foot and ankle injuries are commonly caused by distributing too much weight to the front of the foot. One way to prevent foot and ankle problems is to find a running shoe that’s right for you. Improper footwear and misplaced centre of gravity can also damage the knee, and can be prevented by strengthening exercises such as lunges.
Back, shoulder and neck
Lower back, shoulder and neck injuries are generally caused by the postures and habits of our sedentary lifestyles. Spending most of the day hunching at a desk can create tightness in the chest, and weakness in the back and neck muscles. This means that despite our good intentions, going straight from the office to a vigorous workout can cause the muscles to overextend and even tear.
In order to prevent damage and get more out of your workout, it’s important to ensure that you stretch adequately and properly before and after every workout, focusing on your back, neck and arms. Your PT should be able to create a stretching and strengthening program for you, and teach you how to properly support your neck and back during any risky exercises.
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Source: Preventative Measures - How to avoid injuries during your workout - Shine