How to avoid injury during your workout

Don't commit to working out just on weekends. Credit: Recycle Studio
Don’t commit to working out just on weekends.
Credit: Recycle Studio

The Centers for Disease Control and Prevention estimates that nearly nine million Americans pack a full week’s worth of exercise into just two days. These occasional athletes, also known as weekend warriors, account for the largest population encountering nonprofessional sport-related injuries, which add up to health care costs exceeding more than $18 billion per year.

The most common injuries weekend warriors face include rotator cuff injuries, Achilles tendonitis, golf or tennis elbow, acute knee pain and ankle sprains.

“Weekend warriors and recreational athletes suffer from injuries at a rate that far surpasses their everything-in-moderation fitness counterparts,” says Erica Meloe, owner of Velocity Physio and a member of the private practice section of the American Physical Therapy Association. “Age and physical condition play significant roles in these injuries, as tissue loses its elasticity and are not conditioned properly for rigorous activity. But injuries can be minimized with a dose of common sense prevention.”

Meloe recommends starting with a thorough exam by a physician to determine overall health and identify any physical limitations, and offers the following steps to minimize injuries:

Rethink the personal trainer. There is no one more knowledgeable and well equipped to help you understand your musculo-skeletal system than a physical therapist. A physical therapist will assess strengths and weaknesses from which a comprehensive fitness plan can be tailored to best fit each individual’s needs and goals, including a stair-step of preliminary goals that help achieve end goals.

Always warm up and cool down. Warmed muscles are ready for activity and are less susceptible to injury. Warming up and cooling down should become part of every workout.

Do some light stretching. Often, weekend warriors skip stretching altogether, and sometimes overstretch. Routine light stretching helps warm muscles up and increases range of motion.

Commit to fitness the entire week. To eliminate muscle shock, introduce physical activity throughout the week that includes cardiovascular activity, stretching and weightlifting for balanced strength and conditioning.

Rest and listen to your body. Consecutive days of training translate into increased injuries. While many athletes think the more they train, the better they’ll play, the truth is a tired body is more susceptible to muscle strain and other injuries. Consistent pains and strains over time can be a sign of health problems, and are among the most frequent causes that derail a fitness regime.



News
Entertainment
Sports
Lifestyle
Local

MTA announces service changes for Sunday

The MTA has announced service changes ahead of Sunday's People's Climate March, which will be held from 11:30 a.m. to 4:30 p.m. Sunday. Riders using…

Local

NYPD launches Twitter account for L train

The NYPD recently launched a Twitter handle dedicated to the L train and its riders. According to @NYPDLtrain, officers went underground Thursday morning to hand…

Local

Bushwick community space offers activists a place to…

A new Bushwick community space offers community activists to meet, create, learn and throw back a few cold ones. MayDay, located 214 Starr Street in Bushwick,…

Local

Activists gearing up for Sunday's "historic" People's Climate…

If all goes according to plan, more than 100,000 people will gather near Central Park West on Sunday morning and march through midtown to raise…

Movies

Kevin Smith makes peace with the Internet

I was thinking about Ain't It Cool News and Harry Knowles last night, wondering if anyone from Ain't It Cool had reviewed my new movie…

Movies

Art imitates life in 'Swim Little Fish Swim'

There's a certain comfort to be taken in finding that young artists are still moving to New York and trying to make it — and…

Movies

Review: Terry Gilliam's 'The Zero Theorem' is better…

Terry Gilliam's latest, "The Zero Theorem," concerns a reclusive malcontent (Christoph Waltz) struggling with the search for the meaning of life.

Music

Esperanza Spalding and a being called Emily get…

Esperanza Spalding is about to spiral off in a brand new direction that may or may include an alter ego named Emily.

NFL

Oday Aboushi ready for increased role, and to…

Oday Aboushi might feel comfortable enough to engage in some trash talk the next time he is on the field.

NFL

Giants vs. Texans: 3 things to watch

The Giants host the surprising Texans (2-0) in what may already be a must-win game for Big Blue.

NFL

Eric Decker misses practice again, could miss Monday

Jets wide receiver Eric Decker missed practice Thursday as he continues to rehab a hamstring injury suffered last Sunday.

MLB

Derek Jeter still focused on baseball as final…

Derek Jeter has effectively hid his emotions for 20 years in the Bronx.

Parenting

A sneaky way to serve kids fruits and…

"My First Juices and Smoothies" gives smoothie recipes for kids.

Style

3 things we love from Day 1 of…

The highlights from Day 1 of Milan Fashion Week.

Sex

Why don't more couples use condoms?

  Call it the “condom moment.” That’s the name the authors of a new study have given to the pivotal conversation every couple should be…

Sex

Need an idea for a first date? Here's…

Picture your idea of a nice first date. Is it dinner and a movie? A visit to an interesting museum exhibit? Instead, an expert on…