Reducing Your Risk of Injury

Physical activity is an important part of a living a healthy lifestyle. There are numerous health benefits, (ie. reducing the risk of diabetes, heart disease and stroke) however, there is also an increased risk of injury that can affect your participation. Consider these ways to best prevent and to avoid unnecessary injuries:

1. Examine the condition and fit of your exercise equipment:

Running in a worn out or badly fitting pair of shoes, cycling with a damaged helmet or playing ice hockey with uncomfortable skates can lead to injuries. Make sure your equipment fits you properly or ask a professional to assist you when purchasing your equipment.

2. Warm-up and cool-down:

“Warming-up” is any activity that gets your muscles ready for your main physical activity or sport. Do a low-intensity activity (ie. walking, jogging) until your body feels warm and you break into a light sweat (usually 5-10 minutes). Your warm-up activity should use the same muscles you will use during the activity. “Cool down” after your activity by repeating your warm-up activity. Including stretching as part of your warm-up and cool-down activities is vital so this is no time for shortcuts.

3. Learn Proper Technique:

The proper technique is a very important part of any activity. When you start a new activity, watch someone who can perform that technique at a high level (Tigers Woods playing golf) or better yet take a few lessons. Knowing what you are supposed to do will allow you to get better at your activity and minimize the risk of hurting yourself.

4. Listen to your body

It’s very normal and natural to have some muscle soreness if you’re not used to exercising or are trying a new activity. But be fully aware about the difference between soreness and pain. Pain can be your body’s way of telling you that something is wrong and usually prevents you from continuing your activity. Always avoid pushing your body through pain. Ignore the popular “No Pain, No Gain” phrase. Attend to injuries early and don’t wait for them to get worse. A great way to minimize muscle soreness is progress gradually in your new activity. Let’s face it, your body is not used to the new activity so start out carefully. For example, walking briskly for 30 minutes three times a week will better prepare you to start jogging for an hour.

5. Try Different Sports

Cross-training was the buzz term back in the 1980s. Remember Bo Jackson? Simply put, it’s good for your body. Cross-training means doing different activities instead of the same activity all the time. It’s a great way to prevent injuries and vary your physical activity by forcing the body to utilize different muscles. An example of cross training can include walking, running, swimming, strength training.