Injuries/Illnesses

Four Gym Injuries & Illnesses You Can Prevent

Useful Tips To Avoid Common Gym Injuries

Take some simple steps to prevent gym injuries and illnesses from derailing your New Year’s resolution to get fit.

Preventing Ankle Sprains While Running

Treadmills are a hot spot for ankle sprains. To prevent a sprain, keep your feet on the deck on either side of the belt as it starts moving, and never step off while the belt is in motion. Keep your head up while running or walking to maintain balance.

You can strengthen your ankles for running with the following exercise: Sit on the floor and stretch your legs out in front of you. Rotate your ankles in circles five to 10 times. Perform this exercise at least three times daily.

Focusing During Training To Prevent Broken Bones

Gyms can be distracting places, with all the equipment, activity, and screens to keep you occupied. All those distractions can lead to falls that result in sprains, fractured, or broken bones.

During your workout, stay focused on the task at hand rather than chatting with the person on the next machine or getting engrossed in what’s on the overhead TV. If you are doing strength training exercises, keep your workout area clear of water bottles, weights, and other items that pose a tripping hazard.

Preventing Muscle Strains With Proper Form

According to the American Academy of Orthopaedic Surgeons, strength-training exercises, such as weightlifting, tend to be most effective when you perform three sets of 12 repetitions. Lifting weights can strain muscles in your wrists, low back, and neck. It’s crucial to recognize that improper form or excessive weight can lead to head and neck injuries. To benefit from weightlifting without pushing your muscles too far, stretch before you lift. Also, work up to heavy weights, and use a spotter and proper technique. Maintaining a straight back is essential. Finally, don’t overdo it.

Don’t give germs easy access to your body. Keep sores and/or cuts covered while you exercise. Use a disinfectant wipe to clean treadmill handles and consoles, stationary bike handles and seats, weights, and other equipment before you use them. Never walk barefoot in the shower or locker room, either.

Contact A Freestanding ER If You Suffer A Gym Injury

If an injury cuts your workout short, visit The Emergency Center in San Antonio. Open 24 hours a day, every day, to help you get back to the activity you love. Contact our freestanding emergency room today!

Sources: bones.nih.gov, consumerreports.org, consumerreports.org, familydoctor.org, familydoctor.org, healthcare.utah.edu, heart.org, medlineplus.gov, orthoinfo.aaos.org