How To Avoid Fitness Related Injuries in The New Year!

Posted on January 2nd, 2013 at 3:48 am by


Whether you are training at the gym, running in the park, or following a workout DVD at home, injuries can happen.  There are some that are more common than others, usually due to people not warming up correctly or attempting to do more than they can.  It is important to know what the top 5 injuries are and the best way to avoid them occurring in the new year.

Sprained Ankles

People spend a lot of their time sitting or walking with shoes that provide little support.  Their ankles have not gained the strength to do all of the exercises that they want to do especially when running in the park.  Sprained and twisted ankles are among the most common, especially for runners, dancers and walkers.

While it is impossible to completely prevent sprained ankles you can take the necessary precautions to guard against it.  Wear running shoes that offers good ankle support and always gradually build up intensity to your training.  Also, make sure you look ahead to avoid any potholes and bumps.

 Sprained or Twisted Knees

As with the ankles, our daily lives do not help to support our hips, which lead to knee injuries.  Also, some forms of exercise are more pressuring for the knees than others. Those who train on treadmills on a regular basis or who run will find that their knees become sore because of the pressure placed Photobucketon them.

Vary the type exercises you do on a regular basis to avoid placing too much stress on your knees.   Avoid running too much and look at other cardiovascular workouts such as swimming and rowing where your knees will have more support.

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 Lower Back Pain

Lower back injuries comes in at number 3.  These are mainly due to people not realizing that they need to strengthen their lower back. The muscles become weaker and this leads to muscle pulling during training.

It is important to find exercises to strengthen the lower back, especially if you concentrate a lot on your stomach muscles.  This will help to improve your posture.  You should also avoid overtraining to give your body the chance to recover.

Shoulder Injuries

Swimmers, dancers and rowers tend to suffer shoulder problems.  So do those who lift weights on a regular basis.  This is due to the repetitive motion that is experienced while training or lifting weights you cannot properly control.

If you do weight training, you should always perform a warm up set or sets at a weight much lighter than you are accustomed to lifting.  This will give your muscles the chance to prepare itself for the real workout.  For those who swim or do cardio workouts that involve shoulder movements, make sure you do warm ups before and cool downs after your workout.

Neck and Upper Back Tension

While this is not really an injury, tension in the neck and upper back does prevent you from doing exercise.  This tension is usually the result of bad posture in combination with the type of exercises you choose to do.

When you are sitting make sure that you do not slouch.  Sit upright with both feet flat on the floor.  You should also get up and move around regularly.  Avoid tensing your neck and upper back while doing any form of exercise as this just leads to more tension.

Slowly Build Up Intensity To Your Workout

Building up intensity to a workout is extremely important to avoid any type of injury while exercising.  This will help your body to build up endurance and prevent overtraining.  Slowly building up to a workout will also prevent injuries which can put you out of your training for an extended period this year.

Author Bio:

Writer is a physical therapy assistant and regularly shares his expertise in performing injury free exercise.


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