How to Ensure Workout Injuries from Stopping Your Fitness Routine

One of the best ways to prevent workout injuries is to look at muscle imbalance and weakness.

We have all had injuries which can quickly derail your fitness plans, injuries like a pulled or torn ligament, sprained ankle. All can be preventable firstly by doing a solid warm up before every workout, making sure that you focus on range of motion and strengthening movements for all your joints, especially the areas prone to injury particularly knees and ankles. A good 5 to 10 minutes spent warming up lessens the risk of injury considerably.

Easing into a sweat session with the right dynamic stretches (ones with movement and not static holds), mobility exercises taking your joints through their natural range of motion) and easy cardio drills (think: jumping jacks, high knees, jumping rope and butt kicks) raises your heart rate gradually and gets your muscles, tendons and joints moving.
“Warming up gets the blood flowing, which increases your body temperature,” says Olson. Muscles that are warm and joints that aren’t stiff are ready to take on the more strenuous activity like running, lifting and jumping. Think of your muscles like rubber bands that have been in the freezer: You wouldn’t just take one out and stretch it to the limit right away. Similarly, you need to give your body time to acclimate to exercise.
Before you tackle your workout, do some dynamic exercises.

Prevent Knee Pain
Your knees are vulnerable joints, and there’s a lot that can go wrong: fractures, dislocations, torn ligaments, bursitis… the frightening list goes on. While accidents can happen to anyone, you can drastically reduce your chance of injury by stretching and strengthening the muscles that surround and support your knees.
Knee pain that’s not caused by an acute injury can usually be traced back to either muscle weakness or tightness in the quadriceps, hamstrings and calves. When one of those is too stiff, they’ll pull on the knee joint. Or, if one is weak or imbalanced, your legs may not be strong enough to support you if you twist or move the wrong way.
Or maybe you need to ward off patellofemoral syndrome, more commonly known as runners knee which can cause pain under the kneecap that worsens from running, walking down stairs or sitting with bent knees for long periods of time. It occurs when the bones in the lower leg aren’t lined up perfectly, causing an abnormal gliding between the kneecap and thigh bone. This misalignment can lead to wear and tear between the cartilage and surfaces of the bones, causing pain.
Protect yourself with these exercises to strengthen your knees.

Written By 1wishfit

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