How do I prevent injury while being physically active?
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Here are some simple tips to help you to prevent injuries during physical activity.
Tip # 1: Listen to your body
It’s normal to have some muscle soreness if you’re not used to exercising or if you’re trying a new activity. This is different from pain. Pain can be your body's way of telling you that something is wrong. Pushing through pain or masking it with medication can lead to further injury. Deal with injuries early to reduce recovery time and prevent long-term problems.
Tip # 2: Progress gradually
Injuries can happen when you do much more activity than your body is used to. For example, say you usually walk briskly for 30 minutes, three times a week. If you suddenly start jogging for an hour every day, you can overload your body. Your body needs to get used to exercising for a longer time or against more resistance.
Follow the FITT (Frequency, Intensity, Type, Time) rule. Gradually increase how often, how hard and how long you work out (frequency, intensity and time). In addition, gradually begin different types of physical activity to exercise different parts of your body and keep up your interest in being active.
During a week of physical activity, spread out your higher intensity workouts to give your body a break. For example, you might walk briskly three times a week. Try switching between a 20-minute walk uphill one day and a 30-minute walk on flat ground the next day. Working your muscles in different ways can help prevent injuries.
Tip # 3: Cross-train—It's good for your body
Cross-training means doing different activities instead of the same activity all the time. It's a great way to prevent injuries and vary your physical activity. You can do higher impact activities one day (e.g., jogging). The next day, you could try lower impact (e.g., walking, gardening) or non-weight-bearing activities (e.g., swimming and cycling). Cross-training reduces some of the impact on your joints and allows you to use different muscles or to use the same muscles in a different way.
Cross-training also adds variety to your exercise program, helping you to stick with it.
Tip # 4: Check out the condition and fit of your exercise equipment
Running in a worn out or badly fitting pair of shoes, cycling with a damaged helmet or snowboarding with bindings set incorrectly can lead to injuries. Make sure your equipment fits you properly. For example, cycling on a bike that is too small can cause knee problems.
If you use a brace or support to prevent re-injuring a joint, make sure that it fits well and that the material hasn't worn out. The brace or support shouldn't move around or be uncomfortable. Get professional advice about proper use and fit.
Tip # 5: Learn proper technique
Proper technique is a very important part of any activity. When you start a new activity, take a few lessons. Knowing what you are supposed to do will help you to get better at your activity, move more safely and prevent injury.
Tip # 6: Prepare for your adventures
Adventure holidays are becoming more popular. To avoid injury, set up a training schedule well in advance. Preparation can make your adventure trip even better!
Tip # 7: Remember to warm up/cool down
"Warming up" is any activity that gets your muscles ready for your workout. Do a low-intensity activity until your body feels warm and you break into a light sweat. Your warm-up activity should use the same muscles you will use during your workout. Warming up increases the blood flow and oxygen to your muscles.
Cool down after your activity by repeating your warm-up activity. This will help to prevent muscle soreness and stiffness and prevent injuries.
Stretch after your warm-up and cool-down activities. Again, stretch the same muscles you use in your workout. For more information on stretching, please read the FAQ, "When is the best time to stretch?"
What to do if you are injured
Many people don't know how to tell if they are injured. Pain that lasts several days or happens again with repeated activity is likely due to an injury. You should see your doctor or physical therapist. During the first stage of an injury (up to seven days), your doctor or physical or athletic therapist may ask you to follow the RICE principle:
- rest
- ice
- compression
- elevation
A physical therapist or sports/athletic therapist can help you to heal with exercises and other treatments. He or she may also advise you on how to keep active without making your injury worse. A fitness professional can also teach you how to prevent injuries while being active.
Resources
- Cycling skills: cycling safety for teen and adult cyclists (Ontario Ministry of Transportation).
- Injuryfreezone.com (BC Ministry of Transportation)
- Sports Medicine Council of Alberta—Click on "Resources".
