Best ways to avoid injuries during exercise in 2020

Warming up your body, wearing the right clothes, or hiring a personal trainer will reduce the risk of injury during exercise.

In a study conducted by Rochester University of Medicine and Dentistry, 19.4% of sports enthusiasts suffered injuries during intense exercise. These injuries are extremely common, but completely preventable in many specific ways.

Warm-up and relax

When exercising, start with a warm-up step and end with a relaxing step. Warming up in about 5 – 10 minutes has a great effect in preventing injury, warming the body to help increase the amount of fat burned, increase heart rate and respiration and increase the amount of nutrients, oxygen supply to muscles and brain.

Some people have a habit of doing heavy exercises such as weightlifting without warming up the body before. This is a very dangerous habit, easy to cause injury, and harmful to the cardiovascular system.

According to experts, even in the best health condition, human tendons tend to tighten before exercising.

Warming makes the body accustomed to movement, increasing the efficiency of certain exercises.

Some ways to get started:

Riding bicycle;


Walking for 5–10 minutes.

Relaxing after exercise is important to slowly bring your heart rate back to normal. Walking for 5 to 10 minutes after you exercise is a way to relax.

Stretch the body

Do stretching exercises before and after exercise. This will make your body more supple.

Slowly familiarize yourself with the exercise program

When you start a daily exercise program or a new exercise program, start slowly. Then gradually increase the intensity, time, and frequency.

Diversify workouts

Change the variety of your activities. Do not overuse muscles. Repeated use of certain motions on a regular basis can lead to overuse and cause repetitive injuries such as tendonitis. Some ways to change your workout:

Day 1: jog;

Day 2: weightlifting;

Day 3: swim or bike.

Recharge your body

When there is enough water in the blood, blood flow will be smoother during exercise, oxygen, and nutrients in muscles, and cells will be provided for better movement, making the body not too tired and avoiding sunstroke.

Start by drinking about 500–600 ml of water at about 2 or 3 hours before exercising. Next, a good rule of thumb is to drink the following: Before 20–30 minutes of exercise, drink 240 ml of water; during exercise, every 10–20 minutes, drink 240 ml; After finishing the exercise, every half hour, drink 240 ml of water.

The training process will burn a lot of body calories. Therefore, you should eat about one to two hours before going to the gym. Supplements, during exercise, have a significant effect on the performance of that exercise.

According to experts, if you plan to exercise for less than 45 minutes, you can eat a light meal and drink water before exercising. However, for sports that require endurance, which takes from one to three hours, the practitioner should consume about 30 to 60 grams of carbohydrate before.

Wear suitable clothes

Many sports injuries occur due to the lack of proper equipment, including clothing and shoes. You need to equip yourself with the right kind of clothes. For example, shorts used when cycling often have thick butt pads, bodybuilding shirts should be made of cotton with sweat-absorbing designs.

Choose the right shoes

Except for swimming, when participating in any sport you should choose appropriate shoes. This is essential for good exercise. At the same time, sports shoes also support ankle and foot protection. Choosing the right shoes is especially important for people who play sports that are prone to knee or ankle injuries, including football and basketball.

You can buy shoes that suit your foot type based on advice from a sports doctor, a physical therapist, or some professional sports shoe stores.

Hire a personal trainer

PTs (personal trainer) are personal fitness trainers who have the knowledge and skills to help people achieve their weight goals. Hiring a PT is sometimes considered costly. However, this is the best way to ensure safety, helping learners avoid unnecessary accidents or injuries.

Know your limits

As your action ability increases, you will usually be able to pose more challenges to yourself. However, you should not force yourself to a rigorous training program in the first place because you are in a hurry, just do it slowly and increase the intensity to your body to adapt.

Listen to the body

Many people often confuse exercise fatigue with the pain of trauma. Experts said that if there is abnormal cramping or stiffness in muscle tissue, you should stop to rest or reduce the weight of fitness equipment.

Practicing when youre sick is also a mistake. In essence, exercise is a method that triggers the immune response for muscles. If the immune system is weak, your condition could be aggravated.

Use sunscreen

For outdoor sports, you should apply sunscreen before to avoid ultraviolet rays in the sun. Because UV rays can cause serious health problems, reduce resistance, and even lead to skin cancer. Also, avoid exercising between 10 am and 2 pm, the hottest times and the most UV rays of the day.

Practice to adapt to the environment and circumstances

To minimize injuries, you need to adapt to the circumstances, climatic conditions, and the environment in which you participate in physical activities. Explaining this, experts believe that the body is ready to deal with the disadvantages of nature.

For example: in the beginning, your body has a hard time fighting the cold of winter. But, you can overcome it by trying to get enough physical training during this time. After a few weeks, your body will gradually adapt to exercising in cold weather, helping you to cope with the cold of the winter.

One of the bodys reactions to adapt to the situation is to produce more sweat. Therefore, you need to make sure to replenish your body with enough water to avoid dehydration. 

Injury during a workout is something no one wants, but no matter how careful you are, it can happen. If you experience exercise injuries, take a break, apply ice to the wound to reduce swelling, stop bleeding and prevent infections; Apply bandage to reduce swelling … If you do not know how to handle injuries, you should see a doctor immediately.

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