In my office, I often discuss with my patients different ways to avoid becoming injured while exercising.

Regardless, most of us will injure ourselves at some point while exercising, even if it is only mildly.

If you are new to exercising, or plan on changing your exercise routine, this is when you are most likely to sustain an injury.

In this column I will list some tips to help you reduce your risk of suffering a sports injury.

 

1. Have a routine physical

 

Particularly if you are over 40 years old, you should visit your medical doctor before beginning a new exercise program. Any new activity will put stress on your body. If you have undiagnosed heart disease or other conditions that may put your health at risk, you will want to know this ahead of time.

 

2. Gradually increase length of time and intensity

 

When starting an exercise program, many people have lots of enthusiasm initially and push themselves too hard and too soon. I would suggest that you start with mild to moderate exercise of about twenty minutes, three times a week and gradually increase the time and number of days when you feel your body is ready.

 

3. Consult with a personal trainer or kinesiologist

 

If you just don’t know what to do or where to begin, a good personal trainer and/or kinesiologist can set up a program for you to get started safely.

As well, he or she can create a specific exercise program to suit your needs and abilities.

We currently have Kim Penner, who is a personal trainer and kinesiologist, working in our rehabilitation and training gym in my office.

 

4. Warm up before exercise

 

A proper, gradual warm up is a great way to prevent injuries. The warm up can consist of walking, jogging or simply doing your regular activity at a slow pace. Just doing stretches is not a considered a warm up!

 

5. Don’t Workout on Empty

 

While exercising immediately after eating a large meal might make you nauseous, eating about two hours before exercise will give your body the fuel it needs. As well, make sure you’re eating healthy food before a workout.

 

6. Drink before you exercise — and I don’t mean alcohol

 

If you become dehydrated while exercising, it will kill your performance. In order to stay hydrated, try to drink 16 oz. of water in the two hours before your workout and also continue to drink water during your workout.

 

7. Listen to your body

 

If you experience any sharp pain, weakness, dizziness or light-headedness during exercise, stop right away and seek medical advice. These symptoms are your body’s way of telling you that something is wrong! Continuing to exercise during acute pain is a one-way ticket to a severe and possibly chronic injury.

 

8. Take time off for your body to rest and recover

 

In addition to getting enough sleep, it is important to take some days off from exercising so your body can rest and recover.

Working out too often will inevitably lead to overtraining injuries and even reduce the efficiency of your body’s immune system.

 

9. Do different types of exercise

In addition to helping prevent boredom, performing a few different types of exercises each week allows you to exercise more often without overstressing the same muscle groups and joints.