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

Astoria minivan crash kills 1, injures 6: NYPD

Anthony Boyd, 45, died soon after what investigators believe was some sort of medical emergency as he drove his family through Astoria on Sunday afternoon.

Local

NYC pension funds valued at $160b: Scott Stringer

The five NYC pension funds that thousands of city employees contribute to saw its fifth year in a row of increased returns, up $23 billion from last year.

International

Sierra Leone Ebola patient, recovered from family, dies…

An Ebola patient whose family sparked a nationwide hunt when they forcefully removed her from a treatment center and took her to a traditional healer has died.

Local

VIDEO: Cop reassigned as NYPD investigates alleged head…

An officer alleged to have stomped on a Brooklyn man's head last week had his gun taken away and placed on modified duty.

Music

Newport Folk Festival: Photo gallery of 35 moments…

As has been the tradition since Bob Dylan plugged in a bajillion years ago, the Newport Folk Festival embraces more musical genres than its name implies.

Music

MKTO: Behind the bromance

MKTO's Malcolm Kelley and Tony Oller talk about the American Dream tour, Demi Lovato and getting turned down by girls.

Arts

James Earl Jones and Rose Byrne head to…

Two-time Tony winner James Earl Jones returns to the New York stage next month as an eccentric grandfather in a revival of the 1930s comedy…

Movies

Box office: Scarlett Johansson wins battle of brains…

Scarlett Johansson's "Lucy" handily dispatched with Dwayne Johnson's "Hercules" over the weekend.

MLB

Yankees looking to trade for Josh Willingham: Report

CBS Sports’ Jon Heyman reported Sunday the Yankees are interested in Twins outfielder Josh Willingham.

MLB

Joe Torre: I'm in Hall of Fame because…

Joe Torre spent 18 years putting together a near Hall of Fame career as a player. But it was the 12 years he spent as…

MLB

Yankees GM Brian Cashman breaks down art of…

The action frequently accelerates as the non-waiver trade deadline approaches, as it will on Thursday.

Auto racing

Jeff Gordon captures fifth title at Brickyard 400

Jeff Gordon captures fifth title at Brickyard 400

Tech

Amazon offers 3D printing to customize earrings, bobble…

By Deepa SeetharamanSAN FRANCISCO (Reuters) - Amazon.com Inc will offer 3D printing services that allow customers to customize and build earrings, bobble head toys and…

Wellbeing

This Week In Health: Friends share similar DNA,…

Friends share similar DNA, study finds Location: U.S. Study subjects: Nearly 2,000 people Results: When it comes to our social networks, it seems that birds of…

Education

Are liberal arts colleges turning away from the…

Bryn Mawr College, a small women's college located just outside of Philadelphia, announced last week that it would be making standardized tests like the SAT…

Education

Recent grads discover school superintendent plagiarized parts of…

  Two recent high school graduates made a surprising discovery about the commencement speech their school superintendent delivered at their graduation: portions of it was copied…