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Six Effective Tips to Exercise Without Injuries

Group of people exercising with barbell

Regular exercise or any physical activity is a great option to maintain a fit and healthy lifestyle. But the workouts you do, be it weight training, cardio, calisthenics, or even sports, should be done with proper form. If not, it will lead to injuries like muscle strains and bone fractures, etc.

Injuries are common for every individual who maintains an active lifestyle. Some injuries like muscle strains can lead to a lot of discomfort. If the injury lasts for more than 48 hours, it’s better to consult health professionals like chiropractors and physiotherapists for rehab. Health care center services like Chiropractors in Spokane can help you in treating muscle strains, joint mobility, and spine-related issues.

The focus should always be to avoid injuries, and for that you need to follow specific preventive measures. So, now let’s have a look at a few of them.

1) Stretching

Before you start your physical activity, you need to add dynamic stretching to your routine. Dynamic stretching can help your body get ready for a workout session by increasing flexibility. It activates your muscles to be prepared for an intense workout session. After the workout session, you can incorporate static stretches which help your muscles regain their normal position by avoiding the tightness of the muscle. Muscle tightness can lead to postural deviations. So, stretching must be a part of your routine for an injury-free workout.

2) Warm-up and cool-down activities

A proper warm-up can help your blood flow before the workout. Warming up your muscles can help you avoid injuries. The easiest way to incorporate warm-up is by starting with light intensity and slowly increasing it. For instance, before a high-intensity cardio session, a brisk walk that can help the heart rate to catch up would be beneficial.

Along with warm-up, cool-down activity is also a must. Cool-down activity can help you bring down the heart rate to normal. It is also helpful to bring down the temperature of the body which helps to avoid dehydration.

3) Choose your routine carefully

You need to have a well-balanced workout schedule to keep your overall body in the best condition possible. For instance, you can’t afford to play badminton all seven days of the week. Because if you play badminton every single day, you are overusing your shoulder muscles which might lead to an injury in the long run. Likewise, if you only do running daily, it will affect your knees someday or the other. So, anything in access is bad. Ensure you give enough rest to the muscles and maintain a routine that makes all your muscles stronger.

4) Exercise in the correct form

You cannot afford to deadlift with a rounded or overarched back as it can lead to spine injuries. Likewise, you should not perform any exercise without proper form. This doesn’t alone apply for weight training, you should be in the right posture to perform any activity, be it yoga, dance, or even sports. If you are doubtful of your posture, perform the activity under expert supervision who can help you do it with the right form.

5) Proper sleep

Ensure you have at least 7 to 9 hours of sleep to recover from all the physical stress. Also, you should take a day or two off whenever you feel your muscles are sore and restless. It is recommended not to work out more than 5 to 6 days a week. The ideal workout time should be no more than 60 to 90 minutes per day. So, ensure you are resting properly to avoid the over usage of the muscle.


Injuries are not out of hand, if you can dedicate some time to preparing yourself for the activity and do it with the right form, you can avoid them. We hope this article helps you in maintaining a routine that keeps you away from any type of injury. In case you experience pain in your back or neck, we recommend seeing an expert.

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