7 Tips to Prevent Injuries and Maintain Your Fitness Progress
# Avoid Injuries and Stay on Track with Your Fitness Goals – 7 Essential Tips
Key List
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Always warm up: — Try a quick walk or some range of motion (ROM) exercises such as leg raises, knee rotations and moving your head forward and backward and side to side. ROM exercises reduce pain and stiffness and…
Massage is magic: — When it comes to improving flexibility and delayed-onset muscle soreness, try a technique called self-myofascial release. It uses a roller action to massage and lengthen muscles and is proven to break up adhesions in the…
Slow and steady is the way to go: — If you haven’t exercised for a while, or want to step-up your routine, gradually build up the time you put in each day, and if using weights, increase resistance gradually. Invest in good footwear.
Listen to your body: — Crucial if you are new to exercise. Move gently to start and stop if you experience pain, though a dull ache is fine as it shows your muscles are being made to work.
Turn up the heat and target trouble spots: — Try Deep Heat Muscle Rescue Heat Spray, or the Deep Heat Muscle Massage Roll-On Lotion. Both formats contain vanillyl butyl ether which activates receptors in the skin to generate warming relief and soothes tight tense…
As you work toward your fitness goals, injuries can get in the way. Here are seven helpful tips to keep you safe and motivated.
1. **Listen to Your Body**
Always pay attention to how you feel during workouts. If something hurts, stop and rest. This helps prevent worsening injuries.
2. **Warm Up Properly**
Start each workout with a good warm-up. This prepares your muscles and joints for exercise and lowers the risk of injury.
3. **Focus on Technique**
Make sure you use the correct form during exercises. Poor technique can lead to strains and sprains.
4. **Gradually Increase Intensity**
Avoid jumping into high-intensity workouts too quickly. Gradually increasing your workout intensity helps your body adapt safely.
5. **Rest and Recover**
Allow your body enough time to recover after workouts. This includes getting enough sleep and taking rest days.
6. **Cross-Train**
Mix up your routine with different activities. This prevents overuse injuries by giving different muscle groups a chance to rest.
7. **Stay Hydrated**
Drink plenty of water before, during, and after exercise. Staying hydrated helps keep your muscles functioning well.
Keep these tips in mind to help you avoid injuries and stay focused on your fitness journey.
This article is for general information only and is not a substitute for professional medical advice. Always speak to a GP or qualified health professional about your own health.