Prevent, or reduce the risk of injuries with the proper training techniques…..
Warm-up properly to avoid injuries…. walking for 2 minutes is not a good warm-up. A good dynamic warm-up prepares your body best for intense exercise. A sample dynamic warm-up could be a 5 minute jog followed by bodyweight squats. Static stretches would be done after your workout.
Don’t underestimate the benefits of massages. The benefits include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.
Along the same lines, self myofascial release with foam rolls (SMFR) is a type of self massage that you can do every day and prevent various muscle injuries, strains and tears.
Protect your feet….its amazing how many injuries can be avoided by wearing quality footwear (interpreted: don’t wear cheap athletic shoes). If you have flat feet or high arches you definitely need the right footwear.
Avoid various muscle strains and tendonitis injuries (pain, swelling) caused by over-training and wear and tear. Rest and recovery is important. R.I.C.E.R. (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE) should be followed immediately after a muscle or tendon injury.
Take care of your body before, during and after exercise—-your body will thank you!!
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Mark Dilworth, BA, PES
Her Fitness Hut