How Do You NOT Get Hurt When You Exercise?
This is a question loaded with all kinds of possible answers.
And, it’s one I get often from clients in some form.
“I just started running again I did something to my knee.”
“I went back to the gym and I now can’t lift my arm over my head.”
“I started taking yoga/Zumba/kickboxing/boot camp classes, and my hip is killing me when I walk.”
Essentially, When I’m not working with an instructor or a trainer, how do I keep from getting hurt?
Lots of caveats here: this is generalized information that doesn’t take into account specific injuries or conditions (you know who you are, and probably what you should and shouldn’t be doing).
The best advice I can give is:
Get to know your body and listen to what it tells you.
Both my doctor and one of my own Pilates teachers have told me this.
And, my experience bears it out.
If something hurts, pay attention. Don’t push through it. Something is going on in your body and it’s probably not good.
First of all, what hurts now?
Sore muscles from a workout usually last 1-2 days. If it’s something more than that — whatever it is — don’t work out with it until the inflammation goes down.
Inflammation usually = pain.
Let the inflammation subside, then gently go back to the workouts you stopped doing because of the pain.
How fast, how many, how heavy?
This is the number one thing to look out for. Just because you used to run this fast, lift this much or do this many reps doesn’t mean you can do them now. That goes double if you haven’t been doing whatever it is for a long period of time… or ever.
Go slow and be deliberate. Slowness requires support. If your movements aren’t supported, there’s a much higher possibility of injury.
When you take out the speed, how many reps and how much weight become easier questions to answer.
Listen to your body.How fast, how many, how heavy?
This is the number one thing to look out for. Just because you used to run this fast, lift this much or do this many reps doesn’t mean you can do them now. That goes double if you haven’t been doing whatever it is for a long period of time… or ever.
Go slow and be deliberate. Slowness requires support. If your movements aren’t supported, there’s a much higher possibility of injury.
When you take out the speed, how many reps and how much weight become easier questions to answer.
Listen to your body.
Look, I’m stretching.
Stretching is an important part of pre and post work outs. But just because you can bring your knee to your forehead with a straight leg doesn’t mean you should. Larger range of motion doesn’t always give you a “good stretch”, especially if your muscles are generally tight. Feeling it and stretching it are two different things.
Pinpoint what is actually tight by going slow and focusing on that part of the muscle. Very broadly, think about increasing or decreasing the angle in the joint closest to that area. Pay attention to whether your range of motion is really coming from somewhere else.
If your body tells you that’s far enough, then stop.
Lastly, sometimes our egos are louder than our bodies. Try to shut out the ego and listen to your body. All of us will thank you.
Try it and let us know what you think.