How to Prevent Injuries While Working Out

With the New year brings new healthy resolutions. It’s important to get in shape but don’t push yourself into injuries.

  1. Start off slowly- If you haven’t worked out in a while, start off slowly. Gradually increase resistance, weight, or even the length of workouts over a few weeks.
  2. Stretch- To keep your body lose and flexible, consider stretching two times a week. Don’t stretch cold muscles, stretch after a warm-up or when your workout is complete. Hold your stretches for 15-30 seconds and don’t bounce.
  3. Warm-up and cool down- Warming up before diving into your workout will get the blood flowing, warms your muscles, and helps you prevent injuries. Try to warm up for 5-10 minutes before picking up the pace. You should also cool down after exercise to bring your heart rate down and return your body temperature back to normal. Consider cooling down for 5-10 minutes following a workout.
  4. Cross-train- Consider switching up your workouts each day to avoid overusing the same muscle. Doing different exercises will help work even more muscles.

If you do hear a pop, feel a strain, or break a bone while working out, contact the Orthopedic & Spine Institute at 928-779-7880.