Injury-Proof Yourself for Effective Exercise
Chrys Kub, physical therapist, yoga therapist and founder of the YogaFit Yoga Therapy Program in Charlotte, NC, cites "doing too much, too fast, without building up the strength and endurance" you need as being one of the biggest mistakes she sees many women make. "When you are starting a new exercise program that is unfamiliar to you," she says, "find a trainer or instructor to work with you. That will ensure you understand proper form and progression of the exercise."
Avoid overuse
Too many of us perform one exercise movement over and over again. This can injure the muscles, joints and bones involved in that activity and lead to tendonitis, shin splints, rotator cuff injuries and pain.
"We see repetitive overuse injuries in someone who's running or doing step aerobics most days of the week and not engaging in any other activity," says Cheryl Sparks, PT, DPT, assistant professor of physical therapy and health science at Bradley University in Peoria, IL. "It's important to vary your routine."
Click here for fun ways to vary your exercise routine.
Pressure to keep up in an exercise class can also cause you harm. You might push yourself beyond your physical capabilities or injure yourself because you haven't learned correct form. "Practicing yoga in a class that is too large or too intense for that person's level, or with an inexperienced teacher, can lead to injuries," Kub says. The same goes for spinning, aerobics, lifting weights, Pilates and other group endeavors.
In addition, overuse injuries may stem from underlying biomechanical problems (such as imbalances caused by flat feet or weak muscles) or from using incorrect equipment or poor training techniques, says Dr. Corboy. Put ice on the injured area for temporary relief, but it's also important to identify what caused the problem and correct it for the future. You may want to consult with a sports medicine doctor or physical therapist.
Stretch yourself
A good way to fend off injury is to stretch regularly, to develop flexibility. Stretching—which may seem like a time-waster when you're rushing to get home or to work—is a must for protecting against activity-related problems.
"Often, we're so consumed with focusing on cardiovascular exercise or walking that we forget about the importance of flexibility," says Dr. Sparks. Developing flexibility, she says, is "as important or more so than exercise itself" because having adequate flexible muscles can help to reduce one’s risk of injury.
