The debate around exercising when you’re injury-prone
There is a common notion that exercising when you’re injury-prone increases the risk of further injuries. However, this idea is debatable, with many different views available. So, how do you make a choice when it comes to working out?
It is important to note that exercising can actually strengthen weak muscles and improve the biomechanics of the human body, which in turn reduces the chances of incurring new injuries. Muscles and joints that are prone to injuries also get strengthened in the process. However, individuals with a higher propensity for injury need to take precautionary measures and additional care to prevent the occurrence of pain.
How to protect yourself from injuries while exercising if you are injury-prone
1. Start with a Physical Assessment
If you’re starting off with a new exercise regime and you are injury-prone, it is important to get a physical assessment done. This assessment will test your body posture, movement, muscle endurance, body balance, and gait to understand your body type and its potential. This step is crucial for individuals who are prone to injuries as it allows the trainer to identify weak joints and muscles, enabling them to design an appropriate regimen.
2. Get a suitable exercise programme designed
Based on your physical assessment, a fitness coach will design a workout regimen tailored to your problem areas and health goals. This personalised programme will include details on the frequency of exercise, exercise order, rest periods, and exercise volume. It will also take into account your weaknesses and injuries, ensuring that you are working out safely and effectively.
3. A warm-up and cool down routine is essential
It is important for individuals who are injury-prone to have an extended warm-up period before exercising. This helps elevate the heart rate, lubricate the joints, and reduce the risk of injury. Similarly, a proper cool down routine that includes stretching is essential to relax the body and alleviate pain post-workout.
4. Make sure you get proper nutrition
Proper nutrition is key for individuals who are prone to injuries. It is important to have a pre-workout meal rich in carbohydrates and a post-workout meal rich in proteins and carbs. The type of diet you follow should also vary according to the kind of injuries you are susceptible to, with a focus on foods that can help prevent and alleviate pain.
5. Use proper gear
Wearing proper gear, such as knee braces or ankle braces, can help prevent injuries in weak muscles and joints that are prone to injury. It is also important to consider the climate and exercise environment when choosing your gear to avoid illnesses and injuries.
While following these tips can help you avoid injuries while exercising, it is important to listen to your body and seek professional help if needed. Stay in touch with your fitness coach and keep them updated about your physical condition and progress. Remember, working with an experienced trainer can help you prevent exercise-related injuries.
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