Injury-Proof Yourself for Effective Exercise

Although, in general, women are more flexible than men, we lose some of that flexibility as we age. Add in an exercise routine focused on one type of movement, little or no stretching and unhealthful shoe choices (prolonged wearing of high heels shortens calf muscles; flip-flops promote flat feet) and you put yourself at risk for leg pain, arthritic problems and more.

"I can't emphasize enough the importance of stretching following your exercise routine," Dr. Sparks says. Most doctors now suggest stretching at the end of your activity, when your muscles are warm.

Dr. Sparks recommends a five-minute slow walk or jog to warm up before each exercise session. The warm-up will raise your heart rate and core body temperature, as well as pump blood into the large muscle groups, getting them ready to work.

The cool-down phase of your activity is especially important in protecting you from exercise injury. Spend five minutes slowing your movements down to a gentle walk. This lowers your heart rate. Then take 10 minutes for what Dr. Sparks calls a "post-cool-down stretch." It's this step that many people skip but which can increase flexibility and help you injury-proof yourself.

If you have concerns about how to stretch safely, Dr. Sparks advises consulting with a physical therapist to develop an individualized stretching program.

Other tips for avoiding exercise injuries:

• Give your body the right exercise gear. Wear sturdy athletic shoes when you walk. Do aerobics or go jogging in shoes made for those activities, and get them professionally fitted for your feet if possible. You'll find advice on choosing the right fitness shoe here.
• Wear a helmet and other protective gear for bike riding, in-line skating, skiing and other exercises where falls or collisions are more likely to occur.
• If you cycle, have your bike fitted and aligned for proper rider position. Ask a bike specialist or trainer to evaluate your pedaling technique to make sure it's not stressing your knees or legs.