Keeping healthy is a major goal for most people. They take up exercise to achieve this goal. However, working out too hard can cause injuries which can set you back a few weeks- even months. Here are some of the common injuries and how to avoid them.
Runner’s Knee
This is where the cartilage underneath the kneecap gets irritated when you do running exercises. It makes up about 40% of all running injuries. To prevent this, shorten your stride when your run. Also, strengthen your glutes, quad and hip muscles.
Shin Splints
These are caused by overworking your leg muscles when running. Slow down your workouts and give your legs time to recover from exercise to avoid this injury.
Pulled/ Torn Hamstring
Stress on hamstrings is usually caused by imbalanced, weak, or overly tight leg muscles. To counter this, work on your leg muscles with an aim of strengthening them.
Strained Back
Back injuries affect those who have sedentary jobs the most. If this applies to you, begin strengthening your back slowly. Build your tolerance over time. When you exercise your torso, lift your legs instead of your back.
Strained Shoulders
Your shoulders have a wide range of motion, which gives room for a lot of different injuries. Poor posture and incorrect technique can lead to shoulder strain. When your shoulders are hurt, give them time to recover. Strengthen them slowly over time by doing light elastic tube resistance training, wall push-ups, and shoulder presses.
Achilles Tendinitis
This occurs when your tendon becomes irritated due to tightening. The best way to prevent this is to avoid dramatic increase in the intensity of your workouts. Build strength in your calf muscles over time.
Neck Strain
This happens due to improper posture. When running or lifting weights, ensure your posture is correct. If you do get injured, get a massage, or do hot/ cold compresses.
