People hurt themselves in many ways when they work out.
The Most Common workout injuries are:
- Low back strain
- Rotator cuff injuries
- Wrist sprain
- Knee injuries
- Shin splint
- IT band issues
- Sprained ankle
- Tendinopathies
Preventing injuries:
Always warm up and cool down:
Warming up helps to increase the heart rate gradually, before getting into a high intensity workout that demands a much higher heart rate. It also helps to loosen up various muscles and joints. On the other hand, cooling down helps to bring the heart rate back to its regular rate, thus maintaining the equilibrium in all cells of the body.
Ease into it:
When you begin a new exercise routine or start a new workout plan, make sure that you begin slowly. Then gradually build up the intensity, duration, and frequency.
Vary your workout:
Don’t overuse one set of muscles. Frequently overloading the same muscle groups can lead to repetitive-use injuries, such as shin splints and tendinopathies. One way that you can prevent this from happening is to alternate the side of the road that you jog along. You can also consider doing different stability and strength work on different days.
Learn the correct techniques:
Exercising with improper techniques (Ex. Knees tracking in during a squat etc.) can lead to straining or overloading of different tissues beyond their capacity, this may lead to pain and injury. We recommend that you chat to your Physiotherapist (for corrective exercises) if a muscle or joint is bothering you, even if it’s just slightly bothering you, as this may lead to a bigger injury.
Rest and sleep:
Take 1 to 2 days off a week to rest. Rest days give your body a chance to recover between workouts. This also helps to prevent injuries.
Happy Workout!!
If you’re suffering from a HIIT Injury press the button that’s below to make a booking with one of our Physios.
This blog was written by Sachin Kumar, Physio from the Adelaide CBD practice.