How to Avoid Exercise Injuries

Most injuries come from either failing to warm up properly or by trying to do too much too soon.

Instructions

Difficulty: Moderately Easy

1. Never exercise through pain. Pain is a signal that you are doing something wrong.
2. Do not over-extend or lock joints. Pay attention to doing movements correctly and with intensity appropriate to your level at the time.
3. The most common exercise injuries are related to muscle strains. If you believe you may have pulled a muscle, remember the acronym RICE to come back from the muscle pull.
   Rest.Give your injury rest by taking a break from exercise for at least two days.
   Ice. Apply ice to the affected area for ten to fifteen minutes every couple of hours for the next 24-48 hours.
   Compression- supports the affected joint and eases pain.
   Elevation. Put your foot or leg up out in front of you in a comfortable position.
   If you overdo it and the pain doesn’t go away in a few days, get thee to a doctor. Don’t expect your instructor to diagnose your injury: by law, aerobics instructors aren’t allowed to do more than give the most basic advice (usually RICE). Most of the time, you’ll have strained a muscle or overworked a joint, but it is possible to create conditions that your body will react to by developing a chronic condition that can cause you a lot of trouble if it isn’t caught right away. Nip injuries in the bud, give the acute ones plenty of recovery time, and take the stubborn ones to your doctor for advice.

Tips & Warnings

• Always take time to warm-up with the kind of movements you will be doing in your workout.
• Include a cool-down, or period of slowing down intensity.