Regular exercise is great for her body and safe for most everyone. However, with any kind of activity, there is a chance you can gain hurt. Exercise injuries can range from strains and sprains to earlier pain.
You are watching: Which of the following helps prevent an injury
With a small planning, you can prevent injury and also stay safe during exercise.
Some that the most common causes of practice injuries include:Exercising prior to your body has actually warmed upRepeating the same activity over and also over againNot having actually proper form for her exerciseNot relaxing in between workoutsPushing your body too difficult or as well quicklyDoing an practice that is too strenuous for your level of fitnessNot using proper equipment
Warming up before exercise gets your blood flowing, warms up her muscles, and helps you protect against injury. The easiest method to warmth up is come exercise progressively for the first few minutes, then choose up the pace. For example, prior to running, walk briskly for 5 to 10 minutes.
You should also cool under after exercise to bring your love rate and body temperature back to normal. Cool down by finishing your program at a slower speed for the last 5 come 10 minutes.
To remain flexible, you should stretch at least 2 times a week. But it is unclear whether stretching really helps reduce injury.
You deserve to stretch either after you have warmed up or after you exercise.Do no stretch cold muscles.Hold stretches for no much longer than 15 come 30 seconds.Do no bounce.
If you have not been active, or have a health condition, talk with your health care provider to make certain you room healthy enough for exercise. Asking what species of exercise can be finest for you.
If you are brand-new to exercise, you may want to start with low-intensity choices such as:WalkingSwimmingRiding a stationary bikeGolf
These species of exercise are less likely to reason injury 보다 higher-impact tasks like running or aerobics. Contact sports like soccer or basketball room also much more likely to reason injury.
Use the best Equipment
Using safety devices can considerably reduce your threat of injury.
Safety tools for your sport might include:FootwearHelmetsMouth guardsGogglesShin security or other protective guardsKneepads
Be sure you use the right type of tools for her sport. For example, execute not pat tennis in to run shoes. Undertake a ski helmet, not a bicycle helmet, once downhill skiing.
Make certain your exercise equipment:Fits friend properlyIs the right style for your sports or activityIs in great working conditionIs supplied correctly and consistently
Learn an excellent Form
If you are new to an practice or sport, take into consideration taking class to learn the basics. Finding out the right method to carry out an practice or sport can help prevent injury. Look because that lessons in your ar or through sporting activities or the end organizations. Girlfriend can also consider hiring a personal trainer.
To help prevent overuse injuries, differ your workouts. Because that example, rather of to run 3 job a week, bicycle 1 day and run 2. Friend will usage a different collection of muscles, and still acquire a good workout.
Listen to her Body
Forget the old speak "no pain, no gain." that course, to construct strength and stamina, you will need to push her body. The an essential is to press slowly and also gradually. You have the right to expect sore muscle after her workout. But you must never feeling pain as soon as exercising. If you feel pain, avoid right away.
Being worn down all the time can also be a sign that you may be overdoing it. In general, avoid boosting these 3 things all in ~ the same time:Number the days you exerciseLength of time you exerciseHow difficult you occupational out
If friend do have actually an injury, girlfriend can shot to treat strains and sprains in ~ home.
When to contact the Doctor
Call her provider for any kind of muscle or joint pain the does no go away after self-care.
Go to the hospital appropriate away or speak to 911 or the regional emergency number if:You have actually chest pain throughout or ~ exercise.You think you have a broken bone.The joint shows up out the position.You have actually a significant injury or severe pain or bleeding.You hear a popping sound and have immediate difficulties using the joint.
American Academy that Orthopaedic surgeons website. For sure exercise. Orthoinfo.aaos.org/en/staying-healthy/safe-exercise. Update February 2018. Accessed October 27, 2020.
American Academy that Orthopaedic surgeons website. Sporting activities injury prevention for baby boomers. Orthoinfo.aaos.org/en/staying-healthy/sports-injury-prevention-for-baby-boomers. Update September 2019. Accessed October 27, 2020.
American Orthopaedic culture for sporting activities Medicine. Athletes" resources. Www.stopsportsinjuries.org/STOP/Prevent_Injuries/Athletes_Resources.aspx. Accessed October 27, 2020.
Hertel J, Onate J, Kaminski T. Injury prevention. In: miller MD, Thompson SR, eds. DeLee Drez & Miller"s Orthopaedic sports Medicine. Fifth ed. Philadelphia, PA: Elsevier; 2020:chap 34.
Wilk KE, Williams RA. Injury prevention protocols. In: Madden CC, Putukian M, McCarty EC, Young CC, eds. Netter"s sports Medicine. Second ed. Philadelphia, PA: Elsevier; 2018:chap 65.
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Updated by: Linda J. Vorvick, MD, Clinical combine Professor, department of family Medicine, UW Medicine, school of Medicine, college of Washington, Seattle, WA. Also reviewed through David Zieve, MD, MHA, clinical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
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