Discussions on "gym injuries" in "Exercise & Yoga" forum.
12th Feb 2012, 01:58 AM #1
Your enthusiasm to hit the gymnasium may cost you a grievous injury.
All of us love to flaunt a toned body and so a gym regime is what we enthusiastically take to. But over-enthusiasm can often lead to some common gym injuries, if steps like warming up, proper footwear cushioning, stretching and posture, is not paid attention to.
It's essential to understand that gym injuries occur primarily due to ignorance and often due to over confidence. Some gym injuries can also result in accidents in worst cases.
Sprains and strains
Fitness expert Vinata Shetty says that there are many factors such as improper orthotics (flat feet), over pronation of feet while running, improper running technique, ill-fitting shoes, poor posture or imbalances, etc, that can lead to injuries.
Depending on what the causative factor is, the problem can be treated way before it can cause an injury. Flat foot can be treated by putting an orthotic device to provide an arch in your foot, or wear shoes with good arch support.
One of the most common problem is back pain. And not just men, even women experience it. Backache is usually caused by tight hamstring and hips, weak abdominals, excess weight, poor posture, incorrect exercise technique, etc.
Avoiding backache is easy. You need to undergoing certain screening processes prior to beginning an exercise programme to assess risk factors. "Your gym therapist or instructor will be able to help you with this," says Vinata.
Fitness guru Deanne Pandey believes in the concept of mind over body. "With complete control, you can take care of your body. Never start your gym regime by trying to look like someone else. Be yourself, and improvise," she advises.
According to Deanne, knee injury is also common feature since many people jump onto the treadmill without warming up properly.
Pay attention to technique
Exercising technique is important. So, stand in front of a mirror and analyse your posture. Ask your gym instructor to correct it whenever you tend to slouch or go crooked in your postures. "While exercising, remember to stand tall and enjoy the technique. Don't tax your mind. Enjoy the process," added Deanne.
According to yoga expert, Payal Gidwani Tiwari, "Postures are extremely important in getting the desired results." A comfortable mat to do the asanas, quiet and peaceful surroundings can truly add to the overall effect.
Strengthening of core muscles can go a long way in maintaining proper form and posture and therefore prevent back pain or any muscular aches.
In weight training, avoid lifting heavy weights or perform exercises with improper form and poor technique. If you are a newcomer, don't ask your friends for tips to start. Always insist on your trainer to monitor you.
Ankle and shoulder injuries
Ankle sprains are also possible injuries that can occur in a gym.
The main culprit is a weak ankle tendon or ligament. It can be best avoided by strengthening ankle muscles and restoring stability in the ankle joint.
Rest and heal
Although it is important to get moving as soon as possible, you must also take time to rest following an injury. All injuries need time to heal; proper rest will help hasten the process. Visit a therapist if you need to and do not take aches too lightly, as they tend to aggravate over time.