How to exercise without getting injured

Many people get injured during or after exercise, which stops them from exercising to their full potential. Today we would like to share some principles of exercise that help prevent injury and also let you use your muscle strength to the full.

The first is a 10–15 minute warm-up, an important step that many people skip. Warming up raises the temperature of the muscles and increases blood flow to them, so the muscles are ready to contract and work at full strength during exercise. It can prevent small muscle tears as well as muscle spasms or cramps during exercise.

Next is a 10–15 minute cool-down, which is very important after exercise. After exercise, a waste product called lactic acid builds up in the muscles, and if a large amount accumulates it can cause fatigue and muscle soreness.

Lactic acid breaks down well when more oxygen reaches the muscles in that area. Cooling down increases blood circulation so that this lactic acid is broken down effectively, reducing aches and fatigue after exercise.

Finally, choose the right type of exercise and increase the intensity appropriately to prevent injury.

Recommended warm-up and cool-down exercises

1. Stretching while moving (dynamic stretching exercise) raises the temperature of the muscles and joints and adjusts their tension so they can withstand greater loads. It should therefore be used as a warm-up before exercise, for at least 10 minutes, for example light jogging, walking lunges and butt kicks. However, if your muscles feel tight before exercise, adding holding stretches (static stretching exercises) will also help reduce the risk of injury. 

Image: Examples of dynamic stretching exercises

2. Holding or static stretches (static stretching exercises) help reduce muscle tension in preparation for exercise, or return the muscles to their normal state after maximal contraction. They can be used for both warming up and cooling down. Spend at least 10 minutes, holding each stretch for at least 10–20 seconds.

Image: Examples of static stretching exercises

Preparing your muscles before and after exercise, and exercising correctly, helps reduce the risk of injury and also helps the muscles work efficiently. If you do get injured, you can have your injury assessed by a rehabilitation medicine specialist.

Afaf, PT
Reference
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7126248/
Dr. Phattharaphon Atimethini. How to stretch without getting injured
https://www.atipt.com/blog/pre-post-workout-stretches