As the new year unfolds, resolutions often center around transforming lifestyles and embracing fitness routines, whether through engaging in activities like HIIT, Yoga, Pilates, or pursuing exercise milestones such as completing a half or full marathon, conquering a Spartan Race, or rediscovering sports like badminton, soccer, basketball, or cycling. These aspirations mark significant steps towards a healthier self. However, the journey is not without its challenges. How often have you found yourself halted by unexpected injuries or pain? Understanding the reasons behind these setbacks, managing injuries effectively, and implementing preventive measures become crucial aspects of ensuring a sustained and injury-free commitment to your well-being.
Why do Injuries occur?
Injuries often arise from factors such as tight, weak, or fatigued muscles. Accidents are more likely during exercise when our bodies are fatigued. Experiencing immediate or delayed soreness, known as Delayed Onset Muscle Soreness (DOMS), is normal and expected after a workout. DOMS typically subsides with stretching and warm showers. However, if soreness persists beyond 1-2 days, it may indicate muscle injury. Ligament sprains, especially in the ankles, are common when initiating a new sport. The body’s adjustment to unfamiliar movements during a new activity can lead to sudden changes in direction or movement, resulting in falls and sprains.
Prevention
So how can we prevent injuries and accidents from happening? Well, remember these 4 S to prevent injuries:
1. Study
Prioritize thorough research on the nature of your new exercise program, class, or sport, and assess your readiness to participate. Understanding your current fitness level and physical condition is paramount. Ensure you have the appropriate equipment, such as proper footwear and attire, and invest time in mental and physical preparation. When in doubt, consult with your healthcare provider, whether it’s a doctor or physiotherapist, to determine your suitability for the activity and receive guidance on necessary preparations. Taking these proactive steps contributes significantly to a safer and more enjoyable fitness journey.
2. Start Slow
Emphasize the importance of gradual progression when engaging in a new activity, particularly if it’s unfamiliar. Initiate at a basic level and use discomfort as a signal to adjust. Avoid pushing too intensely during initial sessions. Having knowledgeable coaches or trainers to provide guidance is crucial for a safe and effective transition into the activity. Remember, a gradual and informed approach not only minimizes the risk of injury but also promotes sustainable and enjoyable long-term fitness progress.
3. Stretch
Always prioritize a thorough warm-up and cool-down routine before and after engaging in any exercise or activity. Allocate sufficient time for these essential preparatory and recovery phases. Avoid rushing into an activity without completing proper warm-ups. Focus on stretching all the relevant muscles post-workout to enhance flexibility and reduce muscle tension. Incorporating these practices into your fitness routine not only optimizes performance but also contributes to injury prevention and overall well-being.
4. Strengthen
Understanding your body is crucial; tight muscles may not always necessitate stretching. Tightness might result from overworked muscles due to weakness. Prioritize strengthening the relevant muscles gradually and consistently. This approach ensures sustained enjoyment of your chosen sport or activity throughout the year and for as long as you find it fulfilling. By recognizing and addressing weaknesses, you not only enhance performance but also contribute to the longevity and well-being of your physical activity pursuits.
By following these simple 4 S rules, hope it can prevent your injuries from happening and allow you to enjoy your workout and achieve your new year’s resolution!
HAPPY NEW YEAR and Here’s to a HEALTHIER, HAPPIER You in the New Year!!