Top Tips to Avoid Injury Getting Fit This Year.
It’s the New Year – many of you are keen to get fit. But this is also a time we see a spike in injuries. This blog is to help give you a few top tips to avoiding injury as you get into the fitness in 2024.
Below you can read about some top tips specific to avoiding injury at the gym. And also how to reduce injuries getting fit running. We look at Pilates, an amazing way to get fit, or to keep you strong and help keep injuries at bay. And lastly we look at some simple ways you can watch your technique as you exercise.
Avoid injuries in the gym.
Looking to get into the gym in the new year. Here are a top few tips to help you stay. Injury free.
1. Do a good warm up: get your heart rate up and do movements that move your body through the ranges of motion you will need for the exercises you are going to do
2. Get a good base. Don’t go too hard too soon, but focus on staying committed to coming regularly. and getting a good base before you start pushing for heavier weights or more reps.
3. Ensure you know your technique is right - so many. injuries we see are related purely to poor technique
4. Got an injury/history of an injury - make sure you have some basic preventative exercises that help to support the injured area and help prevent re injuring
5. Check with one of our physios if you are not sure what to do - often we will find some simple ways to modify your program rather that to avoid things. Its all about using it and not losing it.....but not injuring either!
Aiming to get into running? Are you running fit?
To run, especially if you have had a history of an injury, it is important to make sure you have the components needed to run.
1. Are you strong enough to run? You really need good calf, hamstring, quads and glutes strength to help support you running
2. Have you prepared for the "bounce" of running - make sure you have got your body used to pushing off and landing as is needed to run
3. Do you have the base to run? Can you walk 30minutes without problems?
4. beware of aches and pains - you may have pain 1-2/10 as you run, but you don’t want the pain to last after or into the next day. If you do you need to adjust.
5. Start with a walk run program - don’t just go straight out and run!
6. Build slowly - must injuries we see are going to far too fast. Don’t fall into the boom and bust trap
In pain? You can read more in. our blog "Running injuries: what to do? Should you stop running? Will everyone benefit from a running assessment?"
Pilates – do it well and reap the benefits
Our small, supervised, individually programmed, equipment Pilates classes can be tailored to provide you with whatever support you need. For some this might be the only. Exercise they do, for others this is a way to strengthen your body to allow you to better perform other sports, exercise or activities.
No matter who you are, you will learn to move your body with best technique, stability and support, thus helping to protect your body and to prevent injury. At Physiologix we are very particular. You will be part managed where needed under a physio, as well as a highly experienced, accredited Pilates instructor – we work together to achieve best results for you.
Many of our clients have current injuries, previous injuries, pain that can flare up from time to time. Our clients are all ages, all levels of fitness, and everyone has their own totally individual goals.
Move better, feel better. Its simple. Call us to find out more on 3511 1112 or read more on our "Pilates" page
Good technique as you move
Keeping good technique, or good form, as you move, a help align the body well as you do your exercise. This in turn makes sure the body works well as a unit. Bad technique can mean you place the body where it might get injured, or load a part of your body excessively as you move.
A couple of tips to keep good technique.
Don’t just learn an exercise on google – make sure you are taught what to do by someone who knows how.
Work out with a partner who can keep an eye on what you do.
Use a mirror – watch how you move both front on and side on
Work with a professional – part of the success of our Pilates classes is having a trained professional working with you, watching what you do, making sure your technique is correct.
You can read more about technique and injury in our blog: Are Technique and Injury Related
