5 Tips for Staying Pain Free This Spring
5 Tips for Exercising to Minimize Injuries in the Spring
Injuries do occur during workouts and exercise regimens. A majority of the time it is simply because the proper precautions and preparations are not considered. Among the most common injuries stemming from exercise are muscle strains and tears. You can tear ligaments and tendons while exercising improperly as well. These injuries often require chiropractic care, massage therapy or even physical therapy so that you can return to exercising as quickly as possible.
Dehydration puts additional strain on the muscles in the body. This causes them to tighten and move with more resistance. Hydration is important to keep your body flowing and well-lubricated to assist in preventing exercise related injuries.
The suggested water intake for adults is eight 8-ounce glasses per day. This seems like a lot, but it really is only the bare minimum of what your body needs to maintain proper hydration. It is ideal to increase this amount to 10 glasses per day, especially when you are actively exercising to improve your overall health.
Always Stretch First
Stretching before exercising is vital. It helps prime your body and loosen muscles so that you can safely perform cardio regimens and total body workouts without injury. Learning the right way to stretch is where you should begin. Believe it or not, there is a right and wrong way to stretch.
It is ideal to develop a pre-workout stretching regimen with a trainer or physical therapist. This ensures that you are loosening the right muscle groups in the proper way so that you can exercise without injury.
Jumping right into a heavy workout plan is not a good idea. This is another way that exercise related injuries happen. When you elect to incorporate exercise into your daily habits, you have to build up stamina. You should feel energized and rejuvenated after a workout. Going too hard too fast will leave you feeling exhausted and physically drained.
Start with treadmill and stationary bicycle routines. You can add in some cardio and heart rate increasing moves in here as well. These are not high-impact so you will be okay with having a mixed workout routine.
Healthy eating options also help keep your body in tune with itself. Fatty and processed foods actually slow you down. Natural diets keep you energized, ready to move and a bit more flexible. At the same time, reducing your alcohol consumption is also ideal. Alcoholic beverages actually slow down your metabolism and makes exercising more of a challenge as you already feel sluggish.
Embrace the Spring Air
After being cooped up inside the house all winter long, many people decide that spring is the best time to start exercising. The air is still chilly in most parts of the United States during this season, but it is refreshing. Exercising in cooler temperatures helps keep your body cooler at the same time. While the temperatures are still mild, take your exercise routine outdoors and enjoy the fresh air.
In the event that you do suffer an injury, you can visit a physical therapist for an assessment. Trained physical therapy specialists can develop a treatment plan that will treat your exercise related injury. At the same time, a trained specialist can also show you the right way to stretch before working out to prevent future injuries from occurring.
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