Tara McPherson Corporate Wellness Team Lead View Bio

Exercise can be important for maintaining good physical and mental health; however, it can also result in injuries. While the risk of injury cannot be eliminated, taking proactive steps can help
reduce the likelihood of injury.

Common injuries include muscle strains, sprains, tendinitis, fractures, and foot, knee, shoulder, neck or back pain. To prevent such exercise injuries, consider the following tips:

Prioritize your warmup routine. Warming up typically consists of stretching and gradually increasing one’s heart rate, breathing and body temperature. It can help prevent injuries by loosening joints and increasing blood flow before engaging in high-intensity training.

Focus on proper form and technique. When you begin a new exercise, it’s essential to master the correct movements first. Understanding the proper form and technique of a workout can help prevent injuries and accidents.

Gradually increase intensity and complexity. This can allow your body to adapt to new demands, strengthen muscles and joints, and make it less susceptible to sudden injury.

Remember to cool down after exercising. As with warming up, cooling down should include movements similar to those in your workout, but at a gradually decreasing level of intensity.

Hydrate before, during and after your workout. Dehydration can contribute to muscle fatigue, which can result in injury.

Use appropriate shoes, clothing and equipment for each activity. Wearing the appropriate gear can prevent falls and sprains, promote optimal body temperature and help you move more easily.

Avoid exercising if you feel sick or fatigued. Working out can exacerbate your symptoms because energy is diverted from fighting off infection or recovering from exhaustion to focus on exercise.

Prioritize recovery. Refraining from activity can help your body recover in between intense workouts. Rest days can promote physical and mental health, allowing your body to rebuild and strengthen and prevent injury. Most people should strive for one to three rest days each week.

Start slowly. If you are new to exercising, stick with a low-intensity option, such as walking or yoga. Lower-intensity workouts offer a safe, accessible and effective way for those just beginning to exercise. This allows you to establish a solid foundation for fitness before engaging in high-intensity activities, such as running or circuit training.

Exercise can be a valuable way to boost your health, but it’s essential to be cautious when adding new activities to your routine. Contact your health care provider before starting a new exercise regimen.