You’ve probably seen the ads for home workouts. The promise of a great body with little effort and no need to leave your living room is hard to resist. But before you give in and sign up for that first class, be aware that home workouts can also lead to injuries.
People injure themselves all the time while working out at home. This is especially true for people who are new to working out or taking their workouts to the next level.
Emergency room visits due to at-home exercise injuries increased by more than 48% between 2019 and 2020.
Fortunately, there are ways to prevent those injuries from happening. Keep reading for helpful tips on staying safe while getting fit at home!
The most common home workout injuries
This common injury is usually caused by trying out new activities or lifting with poor technique on a regular basis.
2. Hamstring Strain – “Pulled Hamstring”
Hamstrings are usually injured when they have reached their peak length at the point of maximal activation. Sudden, unexpected movements typically cause hamstring injuries. Doing too much too soon can also result in injury.
3. Shoulder impingement
Shoulder injuries and impingements are most commonly caused by excessive overhead activities performed with poor or incorrect form. Often with excessive weight.
4. Ankle Sprain
Ankle sprains are most often caused by rolling your ankle, typically caused by an uneven surface. This is also known as an inversion sprain.
How to prevent home workout injuries
1. Warm-up and cool down properly
Preparing your muscles and heart rate for working out by stretching, brisk walking, or jogging in place before working out can prevent strain. In addition to cooling down your body and restoring your heart rate, doing these exercises after exercising can also help you get back to normal after your workout.
2. Modify your routine accordingly
Recognise that one-size-fits-all workouts don’t exist. If you have previous injuries or the exercise is dreadful, you should modify it accordingly. Take more extended rest periods if necessary, skip movements entirely if they exacerbate a previous injury.
3. Keep joints stable by using mats
In order to avoid slipping accidents, it is not recommended to work out on the carpet, hardwood, cement, or even rugs and towels. A thick exercise or yoga mat is the best option, mainly if your workout includes explosive or unilateral activities that require balance.
4. Recovery time
It takes time for your muscles to recover. Get enough sleep, eat enough protein, and schedule your workouts so that you can still rest between exercises, especially if you are transitioning from a sedentary lifestyle to working out for the first time. An insufficient amount of recovery time can lead to repetitive strain injuries, muscle fatigue, and slowed healing.
5. Don’t overdo it
Keep in mind that pain does not occur by chance. Know the difference between when it comes to pushing through fatigue or being lazy to go through physical pain. When your bones, muscles, and tissues feel compromised, they send pain signals to your brain for you to stop before they become seriously damaged or before a previous injury deteriorates. It’s critical to pay attention to your body.
6. Wear supportive shoes
If you’re going to do long workouts and multiple repetitions, choose good shoes to avoid the chance of an injury. Sneakers that are comfortable and provide support are usually ideal.
Water is essential for our bodies to function. It helps regulate our temperature, transport nutrients and oxygen to our cells, flush toxins from our system, and lubricate our joints. When we exercise, we lose water through sweat, and it’s important to replenish that fluid loss so that we can continue to perform at our best.
8. Exercise technique
Good exercise technique and posture can help you exercise the correct muscles efficiently and prevent shoulder, back, and joint pain. Use a mirror as you would at the gym. This is a key factor in avoiding injury!
Stay present and mindful of your goals, posture and exercise technique during your workouts, lowering your risk of injury. Prioritise your workouts. Set aside dedicated gym time, put on your gym gear, and “go” to the gym – wherever that may be in your home.
Final thoughts on Home Workout Injury Prevention
Stop what you’re doing as soon as you feel pain! If you feel like you can’t do another set due to pain, STOP and begin cooling down. Please don’t overdo it to avoid muscle tears, tendon inflammation, joint pain, and sprains.
Equilibrium Sports and Spinal Clinic‘s team of professionals has years of experience helping patients recovering from back pain, neck pain, knee issues, shoulder problems, and more through exercise and rehabilitation.
Ensure your sports injury is effectively managed at Equilibrium Sports and Spinal Clinic by booking an appointment today!