Everyone can get an injury when working out, no matter their fitness level. Even jogging in the park can cause an injury. But if you take certain precautions, you can lower the chances to hurt yourself.
When exercising, you can injure yourself in different ways, but the most common injuries are wrist dislocation or sprain, shin splint, knee injuries, sprained ankle, knee injuries, tendinitis, and muscle strains and pulls.
Rather than treating one of the above injuries, look for ways to prevent it.
Stay away from workout injuries
If this is the first time you practice physical activity in a long time, then you should see your health care professional check your health state.
Start every workout with a warm-up, and end it with a cool-down period. These periods allow your heart rate to increase and decrease gradually, and your muscles and joints to loosen. Run-on the treadmill, jump rope or ride an exercise bike for 10 minutes for warm-up and cool-down exercises.
Stretching is also important when working out because it increases flexibility and helps you prevent injuries. Start slowly every new exercise you introduce to your routine. When your fitness abilities will increase, you can challenge yourself.
Cross-train multiple muscles during the same workout session. Repeating the same muscle movements can overuse them and cause tendinitis and shin splints.
The “no pain, no gain” philosophy is the one that gets people injured in the gym. Don’t push yourself too hard because you can get fit without pain.
And don’t forget to drink plenty of water before, during and after training to keep your body hydrated.
Your gear is important in preventing injuries. Wear a good pair of shoes, and gym gear to protect your body.
How to treat injuries
Even if you’re careful, sometimes injuries happen and you should know ahead what treatment options you have. Fitness enthusiasts count on the RICE method when they develop a workout injury.
- R – Rest the injury
- I – Ice the injury to heal inflammation and prevent swelling and bleeding
- C – Use a compression bandage to prevent swelling
- E – Elevate the injury to minimize swelling
You can also use medications to minimize inflammation and pain, and a CBD topical to soothe the area and boost well-being. Always check with the doctor before taking medications because they’ll make recommendations according to your health state. Most workout injuries heal on their own in a month or less, but if yours doesn’t improve in the first seven days or the pains and swelling get worse, you should see a doctor.
When your injury concerns you and affects your quality of life, seek medical advice.
Stop the activity that triggered the injury until you’re fully recovered and don’t do any exercise that puts a strain on the surrounding area.
You can still hit the gym, but you must ensure you don’t stress the injured area. Staying active can boost the healing process.
When the healing process is complete, you can train the injured area again, but start slowly.