Tips for Preventing Injury While Exercising
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Regular exercise can help you feel less short of breath, improve strength and increase energy. But not doing it properly can result in long term injury. Here are some tips to
avoid injury while exercising.
Drink fluids throughout the day. Drink
at least 8 cups of water daily regardless of activity. With exercise,
add an additional 2 cups in the half hour before and after the
activity. One cup of fluids should be consumed every 15-20 minutes
during exercise. Avoid caffeinated and alcoholic beverages, which promote dehydration.
Eat throughout the day. It
is important to maintain a healthy, appropriate diet when regularly
exercising. Skipping meals or eating not enough for the purpose of
weight loss can increase the risk of injury during exercise.To
improve performance eat a small, carbohydrate-rich snack (i.e. fruit,
yogurt, granola, and energy bars) 30 minutes to 1 hour prior to
exercising
Warm up and cool down. Always begin and end your exercise sessions with 3-5 minutes of
activity similar to the exercise you will be doing but at a lower
intensity. This will get your muscles, heart, and lungs ready for the
activity. The same should be done at the end of the activity.
Stretch after you exercise. Stretching cold muscles prior to exercise can actually increase the
risk of injury during exercise. Stretches should be held comfortably
for 30 seconds with no bouncing.
Wear appropriate clothing and shoes. Select
clothing that will allow heat to escape from your skin while
exercising. Loose-fitting, breathable clothing will assist in this.
Moisture wicking materials are commonly available and further assist in
removing sweat and keeping your body temperature down.
Light colored clothing will also help prevent excessive heat build-up
while exercising in the sun. Light-weight, breathable shoes are ideal
for running and walking. Shoes with more significant ankle support are
required for activities that involve jumping and quick turning, where
the potential for ankle injury is greater.
Exercise at the right time of day. As a general rule, avoid exercising outdoors during the hottest part of
the day, which is typically between 11 a.m. and 3 p.m. If you will be
exercising in the heat, be sure to drink enough water and use sunscreen
made for sports activities.
This information has been approved by Josh Fruchtman, PT (July 2009).
