Editor's note: Consult your doctor before starting any new exercise program. Stop immediately if you feel pain.
CNN
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It's a frustrating irony that exercise, which is so important for health and longevity, can also be harmful.
According to the report, approximately 3.6 million people will be treated in emergency departments in 2022 for various injuries related to sports and recreational equipment. national safety council. Top of the list? Injuries caused by exercise or exercise equipment account for 445,642 emergency department visits.
Experts say many injuries can be prevented with a little awareness and care, whether you're new to fitness or just getting back into it.
“One of the biggest mistakes I see is overdoing it,” says Dr. Alex McDonald, assistant professor of clinical sciences and physician of family medicine and sports medicine at Kaiser Permanente Bernard J. , it's too early.'' .
McDonald said this type of overexertion often occurs when someone decides to start a new exercise regimen. “But they overestimate what they're capable of and get injured or quit,” he says.
Lisa Herrington, a certified personal trainer in Davis, Calif., and co-founder of FitHouse Davis, said you should think of exercise as a long-term game. “It shouldn't be an all-or-nothing mindset,” she says. “A little bit of effort every day can have a big impact.”
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When exercising at the gym with equipment such as an elliptical cross trainer, it's important to use proper form.
It's also important to use proper form when exercising, whether you're using gym equipment or engaging in activities like running or cycling.
“Maintaining good form always takes precedence over speed, weight and strength,” McDonald said. “Poor form means you're not getting the most out of your workout and may be putting stress on other muscles and ligaments you shouldn't be using.”
One common example of poor form is hanging or leaning over the railing of a treadmill or elliptical machine.
“When people get tired, they often hang onto the railing instead of slowing down,” Herrington said. “But handrails are meant to aid training, not rest. If you're hanging onto equipment or leaning against a bar, slow down your pace or lower the incline.”
Herrington also often sees people injure their necks and shoulders by leaning too hard on their bike handlebars during her spin classes.
“During a sprint, a person tires, so all of their weight is on the handlebars,” she said. “They should actually sit for a few seconds and then sprint again.”
Both MacDonald and Herrington say it's best to enlist the help of a professional, such as a personal trainer or physical therapist, to ensure proper form. They are experts and even more difficult to rate themselves.
Furthermore, as we age, the way we hold our bodies changes. So even if your form was great a few years ago, your current body may need some tweaking.
Cycling may seem like an easy exercise, but it can also cause injuries. Common mistakes while cycling are: incorrect seat height.
If your bike seat is too low or too high, you may experience the following symptoms: knee or lower back painThis is because the angle of your knees changes with each pedal stroke.
The seat or saddle of your bicycle should be at the same height as your hip bones when you stand next to it.
When you sit on the bike and take your feet off the pedals, only your toes should be touching the floor.
Runners are at risk for doing stupid things like overstretching, bad gaits, and overtraining.
overstrideA common running error is when you land with your feet in front of your hips or knees. By doing so, you risk developing stress and joint-related problems. Increasing your cadence, or the frequency of your steps, may reduce the high impact of running and reduce injuries, according to one researcher. 2021 survey. Increasing the number of steps also prevents you from walking too much because you have to shorten your stride length.
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A running shop or physical therapist can analyze your gait to prevent repeated injuries while running.
To see if you're having trouble walking, check the soles of your running shoes, McDonald says. If you notice a lot of wear on your heel or the outside of your shoe, it could be a sign that you're frequently landing forcefully in less-than-optimal spots.
“Many running shops allow you to videotape your run and do a gait analysis,” he said. “Physiotherapists also provide this service. Small changes in the way you walk can make a big difference when it comes to preventing repeat injuries.”
Overtraining involves repeating the same movements over and over again, which can fatigue your body and make you more susceptible to injury. Overtraining can also cause fitness plateaus. So, no matter what your favorite activity is, you should mix things up regularly.
“Try new machines at the gym,” Herrington said. “Take a group exercise class. Incorporate strength training into your cardiovascular routine.”
It is also important to train a strong core. “Core exercises strengthen the front and back of your body, improve posture, and improve movement,” she said.
Apply CNN's Fitness, But Better Newsletter Series. 7-part guide Helps you easily start a healthy daily lifeexpert support.
No matter what training plan you settle on, the key to staying healthy is to start slow and low. McDonald says to increase the duration or intensity of your workouts by just 10% per week. Never increase both intensity and duration at the same time.
Have fun!
“The goal of regular exercise is to be able to move comfortably and easily for as long as possible,” Herrington says. “Getting the right exercise for your body and mind, changing up your routine from time to time, seeking guidance from a professional when you need guidance, and choosing exercises that bring you joy all contribute to a healthy lifestyle. It’s an important element to send.”
Melanie Rajicki McManus I'm a freelance writer specializing in hiking, travel, and fitness.
