It can be very tempting to dive head first into a new workout routine or sport, however with nearly 6% of Australians suffering an injury, it is very important to plan properly. Research has shown that up to 50% of sports injuries are preventable. Injury prevention is an important way to improve your overall health and wellness. Podiatry Point has put together their top tips to help prevent injuries.
Check your Shoes
Supportive and comfortable shoes are a must. Incorrect or ill fitting shoes can increase the likelihood of injury. Sports shoes should ideally be replaced once the sole cushioning is wearing thin. Test this by pushing on the centre of the sole. If the midsole is tough, it may be time for a new pair.
Warm up and down properly
Warm muscles are less prone to injury. Depending on your activity, you can begin with a simple short jog and stretches or slowly ease yourself into the exercise.
Know your limits
Everyone is different, and everyone has different limits. Know yours! Whether you have a weak back or problematic knees, exercising within your limits will help to prevent potential injuries.
Rest
Consecutive days of physical activity can increase the risk of injury. Many people are under the misconception that the more you train, the better or fitter you will be. You need to give your body time to rest and recover. Try incorporating a rest day every three to four days.
Avoid strenuous physical activity when very tired or in pain
Pain generally indicates a problem. Continuous exercise while experiencing pain has the potential to prolong recovery or increase the severity of the issue. Your body will give you warning signs. Listen to them.