Learn about the most common Exercise Injury Risk factors to keep yourself safe while working out.
One of the most common reasons people give up on their workout routines is because they get injured. When you exercise, you put your body under physical stress. This can lead to injuries, especially if you don't take the proper precautions. Do not worry! It doesn't have to be the case! By understanding some of the risk factors for exercise-related injuries, you can take steps to avoid becoming injured in the first place.
What is a workout injury?
An exercise injury is any muscle or joint injury, such as tendinitis or stress fractures, brought on by acute trauma or overload.
Traumatic Workout injury
Traumatic Exercise Injuries are classed as sudden, violent events that can happen to anyone at any time. It is essential to know the signs and symptoms of a traumatic injury so that you can seek immediate medical attention if necessary. Some common traumatic injuries include sprains, lacerations, torn ligaments, pulled muscles, and broken bones. If you or someone you know has experienced any of these injuries, it is crucial to seek professional medical treatment immediately.
Overuse Workout Injuries
Some injuries develop over time due to repeated stress, even if that stress is mild. These are considered overuse injuries and are more common than you might think. They usually happen because of poor form or incorrect technique during an activity, which can be very frustrating. The good news is that with some rest and proper physiotherapy, you can usually heal from an overuse injury and get back to your favourite activities.
10 Common Exercise Injury Risk Factors
Although there are several risks involved in exercising, they can be classified into Ten Main Injury Risk Factors. While some of these risks are inherent in any physical activity, others can be minimized with the proper precautions. Understanding these risks and taking the appropriate measures can help reduce your chance of sustaining an exercise-related injury.
Age-related exercise injuries are also more likely to occur as you get older, especially if you are unaware of the adverse effects ageing can have on the body and make adjustments accordingly.
2. Training Frequency
Training a specific muscle too frequently will lead to overuse injury. Working muscles require 48 to 72 hours of rest between workouts, depending on the intensity and volume of exercise. Overtraining a muscle can lead to decreased performance, joint pain, and increased risk of injury.
3. Increased Intensity
Knowing how much resistance you are applying to your muscles is essential when you work out. Using too much resistance can result in acute injury to your muscle and connective tissue.
4. Training Technique errors
Using poor techniques when performing exercise may also lead to injuries. If you perform complicated strength-conditioning activities, you may overload specific muscles and cause an overuse injury.
5. Sudden Directional Changes
Plyometric exercises are those that involve sudden changes in direction. These exercises can be hazardous, especially if the load is too big—the greater the load, the greater the risk of injury.
6. Excessive Activity Duration
Working out is excellent for maintaining a healthy lifestyle, but it is crucial to know when to stop. Excessive activity duration can lead to exhaustion, dehydration, and associated heat injuries. The body can only handle so much stress at a time, so it is a good practice to listen to your body and give it the rest it needs. Overdoing it can lead to serious health problems, so take it easy and stay safe.
7. Personal Flexibility Limitations
The human body is not designed to be rigid. Our muscles, tendons, and ligaments all work together to provide us with the range of motion needed to perform everyday tasks. However, this range of motion comes at a cost. Short muscles are comparatively easier to injure. Because of this, people who are inflexible stand an increased risk of injury from exercise.
8. Related Health Conditions
Many health conditions can put people at a higher risk for developing workout injuries. They include obesity, diabetes, high blood pressure, and cardiovascular disease. People with these conditions should consult their doctor before starting an exercise routine. They should also slowly and gradually increase their intensity level as they become more fit.
9. Temperature Extremes
When the temperature gets too hot, our bodies sweat to cool off. If we don't replace the fluids we lose, we can get dehydrated, and our internal temperature can rise to dangerous levels. This can lead to heat stroke or heat exhaustion. To avoid these conditions, staying hydrated is vital by drinking plenty of fluids when it's hot outside.
Obesity can lead to exercise-related injuries. This is because obese people are more likely to have joint and bone problems, which can be made worse by exercise. Exercise can also cause muscles and ligaments to become strained. In addition, obese people are more likely to suffer from heat exhaustion and dehydration.
Exercise Injury Prevention
Working out is a great way to stay in shape and improve overall health, but it's not without its risks. Even if you're experienced and in good condition, you can still get injured while working out. Please stay on the lookout for our upcoming blog, loaded with top tips on avoiding exercise injuries and staying safe when you work out.
Exercise Injury Risk Factors - The Key Takeaways
Injuries are common among people who exercise regularly and from time to time. Several Exercise Injury Risk Factors can increase the chances of sustaining an exercise-related injury. These include age, intensity and type of activity, previous injuries and the state of your health. By understanding these risk factors, you can take steps to reduce your risk of being injured while exercising.
Don't allow an exercise injury to prevent you from being physically active. If you think you are prone to workout injuries, get in touch with a personal trainer. By working with an expert knowing everything about Exercise Injury Risk Factors, you will learn to listen to your body and pace yourself to avoid workout injuries and safely increase your activity level.
Play it safe!
Get in touch with Ali at The Box London. The most dedicated personal trainer in West London can develop a safe workout routine specifically designed for your body type and fitness level, finally helping you see the results you have always desired.