How to Avoid Muscle Strain

If you are just beginning a new workout program, you should take care to avoid straining--or even spraining--your muscles. Even experienced athletes can suffer from muscle strain, which occurs when a muscle or tendon overstretched or torn.

Instructions

1. Warm up prior to beginning any strenuous exercise. Stretch your muscles for at least 10 minutes prior to beginning your workout, gradually building up intensity.

2. Wear shoes that provide proper support for your feet and ankles. Replace your workout shoes at least once every six months, more if you are an avid runner. Have your feet sized and fitted by a professional at least once each year, as your foot size can change as you age and gain or lose weight.

3. Build up your muscles and maintain muscle strength. Muscles that are toned can handle exercise better and will be less likely to become injured.

4. Drink enough water. Your muscles are up to 75 percent water, so if you are not drinking plenty your muscles can become fatigued and much more likely to become strained or injured.

5. Eat a healthy diet to nourish your muscles and keep them at peak performance. Your diet should contain quality carbohydrates such as whole grain breads and cereals, as well as lots of fresh fruits and vegetables and lean meats or other lean sources of protein such as soy and legumes.

Resources

• Recognize Muscle Strain Symptoms