Whether you’ve over-exerted yourself in a HIIT class or pulled a muscle when running, sports or workout-related injuries are incredibly common. In fact, a recent study found that 41% of gym users have been injured while working out.
However, while it can be frustrating to have to take a step back from your exercise regime to focus on healing and getting better, it’s crucial that you do so. After all, this will help you to heal and recover quickly!
What are the most common workout injuries?
The most common workout injuries include:
- Pulled/strained muscles
- Ankle injuries (Sprains, breaks)
- Knee injuries
- Shoulder strain
- Damaged tendons
- Hip injuries
Of course, the injuries you may face during your typical workout will vary depending on the kind of exercise you engage in. Some are considered higher risk than others, but it’s important to note that you can get injured even during light exercise.
How can I avoid sports injuries?
There are many steps you can follow to avoid or reduce the chances of you dealing with a sports injury. This includes:
- Stretching and warming up before working out
- Asking for help when trying something new
- Using proper technique
- Knowing your limits and ensuring you don’t overexert yourself
- Being aware of potential hazards around you
- Cooling down after a workout
- Resting in between workouts
- Drinking plenty of water and staying hydrated
- Work out with others so you can quickly get help if you need it
However, while it’s important to know how to reduce your risk of injury, it’s equally vital that you know what to do if you are injured.
Top tips for recovering from a sports injury.
1. Stop working out right away.
Phrases such as “no pain, no gain” are often used as motivators when working out – encouraging us to work through discomfort and improve our stamina and strength. However, following this mentality can be dangerous, as it could encourage you to keep going even when injured.
As such, whenever something doesn’t feel quite right when working out, or you’re in pain, you must stop right away. Continuing on anyway so that you finish your set could actually make things worse, meaning recovery is much more difficult. In short, it could turn a minor issue into a major one, meaning it’s best to stop right away. You should also be sure to get medical attention if you need it and get sports physicals near you.
2. Explore different treatment options.
Once you’ve spoken to a medical professional about your injury, it’s time to consider the different treatment options that are available to you. In some cases, the only thing you’ll need to do to recover is take a break. However, others may require medical intervention of some kind. Either way, researching your options will help you to make an informed decision.
For example, if you’re dealing with prolonged pain in your back, neck and shoulders, you may want to consider working with a Fairfax Chiropractor. They will be able to address any specific complaints you have while also enriching your overall well-being.
3. Give yourself time to recover.
Whether you were training for a big competition or simply working out to feel good, it’s understandable to want to get back up and moving again as quickly as possible. However, you must listen to all medical advice. This means that you should not start working out again until you’re told you can do so, even if you start to feel a bit better before this time.
After all, your body needs rest to heal properly – and without giving yourself this time, you’ll likely only worsen your injury – meaning you’ll face an even longer recovery time as a result.
4. Return to exercise slowly.
Once you’ve recovered, it’s important to note that you probably cannot immediately pick up where you left off. After all, after any period of activity, your body will need to refamiliarize itself with moving and working out – and you may find that tasks you once found relatively easy take up more of your energy.
As such, you should return to exercise slowly and cautiously. For example, if you were previously working out for 2 hours a day, start with 30-minute sessions, or have a rest day between each session. This way, you aren’t overexerting your body or putting yourself at risk of injury.
Taking a slower approach could also be helpful for those who are feeling anxious or worried about getting injured once again, as it will allow you to rebuild your confidence gradually.
