Steps to Prevent Injury When Starting a Workout Routine
Medically reviewed by Theresa Marko, PT, DPT, MSMedically reviewed by Theresa Marko, PT, DPT, MSPhysical activity has many benefits, including a stronger heart, better mood, and improved quality of life. However, when starting a new exercise routine, it's important to do it the right way to help prevent injury. If you have joint pain or a previous injury, consider seeing a physical therapist, who will assess your abilities and design a program that is safe for you.This article discusses how to start a new exercise regimen safely, including tips for injury prevention, specific exercise examples, and special considerations.
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Tips for Preventing Injury When Starting an Exercise RoutineExercise helps to reduce your overall risk of injury in multiple ways. A well-rounded workout routine builds muscle strength and increases flexibility, improving overall mobility. Better strength and flexibility allow you to perform daily tasks more safely. Exercise activities also improve your balance, decreasing your risk of falls (a common cause of injury among older adults).Follow these tips to help reduce your risk of injury with your new exercise routine.Start SlowlyMake small changes gradually to increase physical activity throughout the day. For example, rather than heading out for a one-hour walk on day one, start incorporating exercise into your day-to-day routine by parking farther from your destination or taking the stairs instead of the elevator.Doing too much, too soon, can lead to significant muscle soreness or injury—even if you feel fine during the activity. Muscle soreness is often delayed after a new activity. This concept, called delayed onset muscle soreness, or DOMS, typically causes soreness that begins approximately 12 hours after the activity and peaks within 24 to 72 hours.Give yourself at least one day of rest between workouts to see how your body responds.Avoid Activities That Cause PainIf you have osteoarthritis, a condition that develops from wear and tear on your joints as you age, you may regularly experience pain. The cartilage that provides padding between the bones in a joint gradually wears down, and eventually, the bones can rub against each other, causing severe pain.People with obesity may experience pain, especially leg pain, as excess weight places more strain on the joints.Certain types of exercise can worsen joint pain. For example, if you have knee osteoarthritis, walking and other standing exercises might be very difficult. If that's the case, consider low-impact exercises such as walking in a pool or using a recumbent stationary bike.Focus on FunctionMany people start an exercise program for weight loss; however, there are other things you can focus on to help keep you motivated and measure progress. Think about something you'd like to be able to do that is currently difficult. Then, set short-term goals to work toward achieving that task.For example, if you'd like to walk in a 5 kilometer (5K) event, pick one at least a few months in the future. Then, set small goals, such as walking the length of your driveway several times. Gradually increase your walking distance to help you reach your goal and prevent injuries.Get Some HelpAnother strategy to reduce your risk of injury when starting a new exercise program is getting help from an exercise professional. For example, you could attend an exercise class led by an instructor. They can offer real-time exercise modifications to adjust to your fitness level. They'll also monitor your form to reduce your risk of getting hurt.If you're not comfortable in a group setting, consider working with a certified personal trainer who can design an appropriate workout program and ensure your safety while exercising.If exercising in public isn't your preference, you can find free exercise videos online. Be sure to choose one specifically designed for people at your fitness level.Specific Exercises With Injury Prevention in MindDepending on your fitness level, starting out performing chair exercises can reduce your risk of injury.Here are some exercises to try while seated:Seated marches: Lift each knee up as high as comfortable, then lower back down—alternate legs for one minute.Toe taps: Lift up the front of your foot, then tap it back down on the ground. Repeat on the opposite foot. Continue alternating foot taps for 45 seconds.Arm curls: With your arm by your side, bend your elbow and slowly raise and lower the lower portion of your arm, from the elbow to the hand. Repeat 10 times on each arm. To increase the difficulty of this exercise, try holding a can of food or a water bottle.Chair push-ups: Place your hands on the arms of your chair. Press your hands down on the arms of the chair, lifting yourself partially off the seat of the chair. Lower back down. Repeat 10 times.Arm circles: Hold your arms out to your sides at shoulder height. Keep your elbows straight, and make 10 circles forward and 10 backward.Special ConsiderationsBefore you start a new exercise program, talk to a healthcare provider to determine if there are any exercises you should avoid. A healthcare provider also considers how any underlying medical conditions you have, such as arthritis, heart disease, or diabetes, will affect your ability to start an exercise program.If you have any of these conditions or concerns about starting an exercise program on your own, consider seeing a physical therapist. These healthcare providers can develop an individualized exercise program for you while considering any underlying health conditions or injuries.Stretches to Fold Into the MixStretches are essential to an exercise routine, and improving your flexibility can help decrease your risk of injury.Stretch to the point that you feel a pulling sensation, but don't stretch so hard it hurts. Hold each stretch for 20 to 30 seconds. You can stretch daily.Examples of stretches include:Chest stretch: Sit up straight and place your hands behind your head. Press your elbows backward until you feel a stretching sensation across your chest.Hamstring stretch: While seated in a chair, straighten one leg in front of you. Slowly hinge forward at your hips until you feel a pulling sensation along the back of your thigh. Pull your toes toward you to add a stretch to the back of your calf. Repeat on the opposite side.Lower back stretch: Sit on a firm surface with your feet on the floor. Spread your legs apart and slowly fold forward, reaching toward your toes. Stop and hold when you feel a stretch along your lower back.Upper body twist: Cross your arms over your chest. Slowly rotate your upper body to one side until you feel a stretch in your upper back. Repeat in the opposite direction.SummaryExercise has many benefits; however, taking steps to reduce your risk of injury is essential when starting a new activity. Start slowly and give yourself at least one day of rest between exercise sessions to see how your body reacts. Muscle soreness can develop over time, even if you feel fine during a workout.Consult a certified personal trainer at an exercise facility for guidance on starting a new exercise program. If you have underlying medical conditions or injuries, consider seeing a physical therapist for an individualized exercise progress that is safe for you. Read the original article on Verywell Health.
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