Tips to avoid exercise injuries

Jul 31, 2022 News

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 By Davina Bagot

Kaieteur News – We all have, at some point in time, experienced an injury as a result of our workout routine. This is especially so if you have been at it for several months or even if you are new to exercise and have been doing a few things wrong.

The Waterfalls recently caught up with a specialist in the field who shared a few tips. Simone Seckle, a Physiotherapist attached to the Georgetown Public Hospital Corporation (GPHC) with several years of experience in the field was kind enough to dive into some specifics with me. She holds a Bachelor Degree in Physiotherapy from the University of Guyana.

Fundamentally, she explained that to avoid injuries, one must be sure to follow the three phases of exercise-warm up, training and cooling down.

As discussed in previous Fit-Nest articles, warm up activities help you prepare for your actual workout session. In providing the medical response, she pointed out, “During the warm up, you gradually prepare the muscles for the bulk of the exercise programme; whereas the cool down phase gradually returns the muscles to the resting state.”

Cooling down is actually just as important as your warm-up activity, and the specialist advises that even though you may be tired during your session, it is important that if you are running for example, you don’t just hit the brakes, but you slow down gradually to ease your muscles into this new state. If this is not done, you may end up straining your muscles.

Get clearance from a doctor

I was shocked when she explained that exercise may not be right for persons living with existing medical conditions. As a fitness enthusiast, I always thought that exercise was the solution to a healthier life, but we learn every day. I was humbled when the Physiotherapist shared that some people may start exercising and experience pains in the chest or severe breathing problems.

This can be the case if a person jumped into an exercise routine without first consulting their doctor. “Many times someone may start an exercise programme only to discover they have high blood pressure or a heart problem,” she said.

A balanced exercise programme

“Having a balance exercise programme with various kinds of exercises are important. For example, including aerobic exercises are great for your lungs and heart, while strength training/resistance training, flexibility/stretch, balance training are all important to incorporate within an exercise programme,” Seckle recommends.

Hydration

As with every other activity, it is important to stay hydrated during your exercise routine. The specialist explained, “Hydration before, during and after exercising is important to maintain fluid equilibrium in the body. Hydrating will replace and maintain the fluid loss during sweating. It’s advisable to take sips of water during exercising instead of large gulps.”

In addition, she noted that the body loses salt when it perspires. That salt, she said, is necessary for the transfer of fluid in and out of cells.

A balanced diet

If you are like me, you are probably wondering how exactly your diet could be linked to an injury at the gym! The Physiotherapist explains that not having the right nutrients in your body can impact injuries to the tissues in your body. As such, she noted that high fibre and protein-rich foods are recommended over simple carbohydrates and fatty foods.

Protein is especially important as it helps muscles to repair. She notes, “Exercise is very good, but if we continue to put foods into our bodies that are not balanced then we would be going around in a circle.” In addition to adding lots of protein into your diet, she also recommends the use of more fruits. This tip is especially important to persons who may be looking to lose weight rather than keep fit.

Pay attention to your techniques

Using the incorrect form during your exercise routine can cause significant injuries. This is especially so for persons engaged in weight lifting. The Physiotherapist urged, “Pay attention to your techniques- maintaining the neutral spine position and lifting within your weight category is essential to prevent injuries.”

A very common mistake that is made is starting off with heavy weights. It is very important that you ease your body into weight lifting to avoid strains and use support if required. “Be comfortable and ensure you are coached,” Seckle said.

The right gear

Getting dressed for my afternoon run or walk usually excites me and it should make you feel the same – comfortable and confident. If you don’t feel that way about how you are dressed, you simply won’t enjoy your routine.

More importantly however, the right gear can help you avoid an injury. For example, choosing the correct footwear is critical, especially for those who may be more comfortable running or walking in the park. Suitable boots will absorb the shock from the ground and avoid soreness.

Balanced exercises to target all muscle groups

“Imbalance of muscle strength can cause a group of muscles to overwork and another group to under work, making them prone to injuries,” Seckle explained.

She recommends that various types of exercises are required to ensure that injuries are avoided.

Another important point that was highlighted by the Physiotherapist is that fact that an individual only needs about 20 minutes of exercise daily. She told The Waterfalls that the American Heart Association recommends pushing 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.

Seckle, in winding down the interview was keen to note that a physiotherapist is the best medical professional to guide you in an exercise programme, during the recovery of an injury before you return to sporting activities or the gym.

No mask at the gym

We all would appreciate that maintaining your safety is critical during a global pandemic. However, wearing a mask during physical activity may not be the best course of action, as it can cause strain on the lungs.

Seckle recommends that outdoor exercises be practised more often to avoid mask wearing. However, for those who prefer the gym, she said you should try to visit when it is less crowded.

 

 

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