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The Fashionable Housewife

The Fashionable Housewife

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10 Ways to Avoid a Fitness Injury

Modified on April 20, 2022 at 5:25 PM

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If you see the summer as a chance to get back into fitness, but you don’t want to risk an injury, this article is for you! When we get back into fitness after some time off, or when we come back after an injury, there’s a higher chance of us hurting ourselves and sitting on the sidelines. 

Don’t let this happen to you! Instead, use the best practices for your fitness regime to keep your muscles and joints supple and flexible. If you follow the tips below, you will get through the danger zone with ease and meet your goals for the summer. Are you ready? Get set … read!   

Warm-up 

Whether you go to the gym every week or you play a sport on the weekend, you’ve probably pulled a muscle at some point; this can happen if you don’t warm up properly or you try to maintain your regular standards, having not exercised for some time. Always warm up properly. 

If you start your activity without a warm-up, your muscle will be tight, your joints will be stiff, and there won’t be enough temperature in your body or blood flow to your muscles. As a result, you can overextend your muscles, causing them to tear, or they might cease up because of cramps. 

Your fitness warm-up is crucial to maintaining health and reaching your fitness goals. Of course, the warm-up will depend on how fit you are and the activities; still, it’s best practice to start slowly with a fast walk or jog on the spot. Then loosen the muscles with stretching systems.

Warm down

It can be as easy to forget about a warm down as it is to forget about a warm-up; after all, the event is over, and it’s time to head home for some family time. But when you’re muscles start to ache and your joints start to cease up, you might wish you had spent 10 minutes warming down.

As with a warm-up, a warm down can be a light run or jog to decrease the heart rate and take the strain off your muscles. After exercising, your heart rate will still be high, pumping blood through the body, and a gradual decrease is a safer way to return back to optimal levels.   

When you warm down like this, you also reduce the temperature and stress in your muscles gradually rather than all at once. This helps your muscles to adjust to a normal pace of life again and prevents you from ceasing up on the road home when you might overextend yourself. 

Schedule a physical 

What are your fitness goals for the year? Do you want to beat your personal best in a marathon, contribute more to your sports team, or increase your muscle mass to a particular weight? Whatever you’re aiming for, it’s a good idea to schedule a physical once or twice in the year. 

A physical exam with check your overall health and make sure you are in the best medical condition to achieve your fitness goals. These physical exams might be carried out by a professional wearing stylish, modern, and functional nursing uniforms by Uniform Advantage. 

While you might think you are in pretty good physical shape, having a physical with a professional helps to find your blind spots or areas of weakness that could lead to a long-term injury. Understanding your weak spots helps you to train better and avoid injuries on the field.

Adjust expectations 

The expectations you have for your workout routine or your annual fitness goals are very important; again, if you overextend yourself, you risk a harmful injury that can knock you off course and delay your progress. So how can you set expectations that are healthy and realistic? 

Chances are you have some idea of what your fitness limitations are, but if you don’t, you need to find them out before you can set your targets. If you want to increase your stamina and strength for running, for instance, give yourself a short circuit to begin with, and measure it. 

It’s always tempting to set your expectations higher in an attempt to push yourself, but it’s more about finding a suitable balance. Find the level you can realistically achieve, and don’t increase your goals until you meet the lower expectations. This helps keep you motivated and strong.   

Use correct equipment 

If you’ve ever tried to go for a run in your soccer shoes or played baseball without a set of batting gloves, you’ll know that the right equipment matters. Whether it’s for running, lifting weights, or field sports, using the right equipment improves performance and reduces injuries. 

Not only do you need the right equipment, such as the correct running shoes, protective helmets, and handgrips, but the gear also needs to fit you correctly. There’s no point in investing in high-quality sports equipment if it doesn’t fit, as this can lead to some harmful injuries.  

Whatever sport or fitness activity you are involved in, talk to coaches and people in the know, and look for good websites that give you the tips and advice needed to invest in the right gear. You don’t need to buy the most expensive gear but look for a balance between quality and cost to prevent things like runner’s knee for example. 

Rest properly 

Proper rest is important before, and after an event, this is one of the ways your body recovers, but it’s also the way your mind becomes sharp to improve your performance. Resting in the right way and for the right time period can reduce your chances of sustaining a debilitating injury. 

Unless you’re Hercules, you can’t train every day, even if you would love to meet your fitness goals in half the time. But it’s unlikely that even Hercules would do this because rest days are important for your body to recover and strengthen the muscles. You won’t get far without rest. 

Similarly, it can be highly beneficial to take a rest day before some intense fitness event to prepare your body and mind for the stresses. If you take one or more rest days before a marathon, for instance, your body will feel less fatigued than it would if you had extra training.  

Stay hydrated 

We all know it’s sensible to drink water while we work out, but we might not know why that is. We tend to drink water on the field or in the gym when we become tired or thirsty, but it’s a good idea to drink frequently in any case as it channels more water to the muscles preventing injury. 

If you want to perform at your best on the track or the field, drink plenty of water before your event, this will front-load your water consumption, allowing you to perform strongly in the beginning and to last longer before your first water break. After that, fuel up frequently. 

As well as water, it can be sensible to drink electrolyte fluid as well; it’s common to find electrolytes in sports drinks that boost performance. Electrolytes are essential minerals your muscles need to contract effectively. Onboarding them during exercise boosts performance. 

Stretch properly 

We’ve already covered warming up and warming down, processes that are incredibly important for maintaining a healthy body long-term and preventing injuries and general discomfort. One major aspect of warming up and down is stretching – muscles need to be properly stretched.

Muscles are made from long thin cells that communicate with nerves and proteins to contract when a command is given, but the muscle fibers can also stretch to accommodate various positions, tensions, and stresses. Elongating your muscles before workouts helps prepare them. 

If you have some fitness goals, you will be interested in tearing your muscles from time to time so they repair and become stronger. This process is painful and necessary; however, adequate stretching before your workout helps to alleviate some of the pain and prepare your muscles. 

Proper nutrition  

Every sport is different and requires suitable training to perform at your best; similarly, different positions in the sport also require special muscle development and different stamina requirements. A nutritional plan is similar; you need to find a diet that suits the person and sport.

There is already a lot of nutritional information online that you can use to create a diet plan for your workout, but it’s also a smart idea to consult a professional nutritionist to create a diet plan for you. Organizing a plan for your sport increases your success levels and reduces injuries.   

Best practices 

Whether you like rules or not, they are there for a reason; sometimes, that reason is to make the game or event more exciting; other times, it’s to reduce your risk of injury. Always try to follow the rules of your event and employ best practices to prevent injuries to yourself or other players. 

When it comes to fitness, the best practices are fairly simple, always warm up before you take part in an event, always stay hydrated, and make sure you take enough rest days to allow your body and mind to fully recover. If you do these, you should prevent injuries from happening.

Related posts:

5 Tips To Build Muscle Effectively As A Busy Mom5 Tips To Build Muscle Effectively As A Busy Mom 5 Top Tips to Reach Your Fitness Goals in 20225 Top Tips to Reach Your Fitness Goals in 2022 3 Steps To Avoid Injuries As A Gym Beginner3 Steps To Avoid Injuries As A Gym Beginner

Posted By The Fashionable Housewife
on April 20, 2022 at 5:25 PM
Filed Under: Health & Fitness
Tagged With: Fitness, fitness goals, fitness injury, fitness program, fitness routine, fitness tips, injury, sports injury

About The Fashionable Housewife

Sarah-Jean Ballard is the Editor in Chief of The Fashionable Housewife blog and Founder of Fashionable Media. Married to a sexy Molecular Biologist, housewife, mom to 5, homeschooler, Certified Personal Nutritionist and entrepreneur who's mission is to help moms just like you look and feel GREAT! Other interests include dancing, yoga, positive intactivism, natural birth and breastfeeding support, babywearing, paleo & gluten-free cooking, and promoting an overall healthy lifestyle to all.

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Sarah-Jean Ballard

Hi! I’m Sarah-Jean. I’m a Christian, the wife of a handsome Molecular Biologist, and the homeschooling mother of 5 beautiful kids!

I enjoy homesteading, reading, writing, cooking, baking, crafting, home decorating, Xtend Barre, and of course, fashion!

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You do not find a happy life. You make it. 

That’s the biggest lesson that grief has taught me. If I just wait around to be happy again, I’ll die sad. 

You don’t get through grief and come out the other side. That’s not how it works. You learn how to grow around it like a tree grows around a rock that’s in the way. You don’t wait for the rock to move. Cause it’s not gonna. 

Choose happy. And then make it happen. 

#choosehappy #joyinthejourney #griefjourney #healingfromtrauma
8 billion smiles in the world, but his is my favor 8 billion smiles in the world, but his is my favorite. 

Happy Valentine’s Day, @daeinexplains 🥰

The last 20 years with you have been my favorite years on this earth. ❤️ 

If I did anything right in my life, it was when I decided to give my heart to you.  You are my best friend, my soul mate, my better half, my rock, my everything. 

I love you.

#couplegoals #marriedlife #motherhoodthroughinstagram #weddingday #marriagegoals #yourestilltheone
Kids love helping if you just let them!💁🏼‍ Kids love helping if you just let them!💁🏼‍♀️

This little guy always asks to help when he sees me cleaning the house, washing the floors, doing laundry, or emptying the dishwasher. That’s what I love about Montessori parenting - it allows kids to do  big jobs and in turn makes them eager to help! 

He was over the moon when we gave him the @lovevery floor mop that actually works! He uses it daily now. The mopping pad is machine washable and you can refill the fluid container on it. I usually just do water and a drop of essential oils because he loves it when everything smells clean! 😜 

Definitely recommend! If you want to grab this mop for your little helper, it’s in the Storyteller Play Kit from Lovevery for 3 year olds. 

LlNK is in my bio to get FREE shipping! 💃🏼

#lovevery #loveverytoddler #loveverypartner #montessoriathome #montessoriplayroom #montessoritoddler
Stop trying to fit your square self in a round hol Stop trying to fit your square self in a round hole. 

Sometimes we outgrown relationships. Sometimes we realize someone else isn’t a good influence on our lives. Sometimes we realize we aren’t a good influence for someone else. Sometimes we need to let things go that aren’t good for us in order to grow. And that’s ok. 

Stop trying to sit at a table you are no longer welcome at. Just be yourself, focus on God, love your family and friends, and the right people will gravitate to you. ✌🏻 

#raisingsaints #momlife #motherhoodunplugged #selflovejourney #growingpains #selfcaresunday
When your toaster breaks from a power surge you ta When your toaster breaks from a power surge you take that as a sign that it’s time to upgrade! 🤪

It wasn’t hard to pick a new 4 slice toaster. As soon as I saw this one from @haden_usa I added it to my cart. I bought it from @lordandtaylor because it had the fastest shipping and I didn’t want to wait! 

No fancy electronics, screens, or extra features we don’t need. Just simple, straight forward functions and perfect results everytime. Plus it matches all my @cafeappliances too! 😂👍🏻

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#toasters #kitchenappliances #kitchendesign #kitchendecor #whitekitchen #farmhousekitchen #farmhousestyle #whiteappliances
I’m obsessed with these leather booties from @en I’m obsessed with these leather booties from @enjoiya! 💃🏼 

The “Steffi” in green are the perfect boots for ushering in spring weather with their delicious vintage leather and worn-in look right out of the box. I love the chunky lug soles and inside zippers to get them on and off easily. 

These are the boots you’ll want to wear again and again. And again. 

Use my coupon code BALLARD20 to get 20% off your order! Find them on www.enjoiya.com

#leatherbooties #enjoiya #italianshoes #realmomstyle #momstyle #momstyletips
All the poop shoveling doesn’t seem so bad with All the poop shoveling doesn’t seem so bad with the prices of eggs right now! 🤪 🐔 🥚 

Guess it’s ok to be a crazy chicken lady and have a homestead now! 🤣

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Today was my due date for Dylan. Considering he w Today was my due date for Dylan.

Considering he was my 6th child, it's possible he would have been here by now. It’s been extra hard for me this week. 

Despite my best efforts to be strong and stay positive, I am completely brokenhearted. I’m just being honest. I could pretend I’m fine, but that doesn't do me or anyone else any good to be dishonest about the pain of miscarriage or the grief that comes with losing a child. 

My heart is completely shattered from having an empty womb and an empty nursery. An empty bassinet in the corner and unused tiny newborn outfits, all washed, folded, and ready… for nothing. 

It makes me physically sick to my stomach when I think about it all and I can't even fathom how I got here. How did I get here? 

This isn't how it's supposed to be! I should be holding a newborn right now! It’s so unfair. 

In an instant, my baby was gone and there was nothing I could do to change that. 

It doesn't matter how much time passes or what else happens in life, I will always miss him. My heart with always long for my baby. 

Those who haven't experienced loss tell you that "Don’t worry! Things will get better, just focus on the positive!" but people who actually know this grief and what it actually feels like to lose a baby, won’t tell you that. They know this hard road. They understand that unfortunately you don't just “get over it.” 

The grief doesn't just go away, even if you try to ignore it, it's still there. Like the sun. You don’t have to look at it to know it’s there. You can turn your back on it but it will still warm your skin. 

The grief from losing a child is unbearable. 
It is unpredictable.
It is unforgiving.
It is relentless.
It is all-consuming.
And it completely shatters you when you don’t expect it. 

You don’t get over it. You don’t forget. You simply learn to live with it. And I’m learning to live with it every day. 

It’s been 137 days I’ve had to live without my baby. 

Lord Jesus, please… hold me extra tight tonight. 

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You do not find a happy life. You make it. 

That’s the biggest lesson that grief has taught me. If I just wait around to be happy again, I’ll die sad. 

You don’t get through grief and come out the other side. That’s not how it works. You learn how to grow around it like a tree grows around a rock that’s in the way. You don’t wait for the rock to move. Cause it’s not gonna. 

Choose happy. And then make it happen. 

#choosehappy #joyinthejourney #griefjourney #healingfromtrauma
8 billion smiles in the world, but his is my favor 8 billion smiles in the world, but his is my favorite. 

Happy Valentine’s Day, @daeinexplains 🥰

The last 20 years with you have been my favorite years on this earth. ❤️ 

If I did anything right in my life, it was when I decided to give my heart to you.  You are my best friend, my soul mate, my better half, my rock, my everything. 

I love you.

#couplegoals #marriedlife #motherhoodthroughinstagram #weddingday #marriagegoals #yourestilltheone
Kids love helping if you just let them!💁🏼‍ Kids love helping if you just let them!💁🏼‍♀️

This little guy always asks to help when he sees me cleaning the house, washing the floors, doing laundry, or emptying the dishwasher. That’s what I love about Montessori parenting - it allows kids to do  big jobs and in turn makes them eager to help! 

He was over the moon when we gave him the @lovevery floor mop that actually works! He uses it daily now. The mopping pad is machine washable and you can refill the fluid container on it. I usually just do water and a drop of essential oils because he loves it when everything smells clean! 😜 

Definitely recommend! If you want to grab this mop for your little helper, it’s in the Storyteller Play Kit from Lovevery for 3 year olds. 

LlNK is in my bio to get FREE shipping! 💃🏼

#lovevery #loveverytoddler #loveverypartner #montessoriathome #montessoriplayroom #montessoritoddler
Stop trying to fit your square self in a round hol Stop trying to fit your square self in a round hole. 

Sometimes we outgrown relationships. Sometimes we realize someone else isn’t a good influence on our lives. Sometimes we realize we aren’t a good influence for someone else. Sometimes we need to let things go that aren’t good for us in order to grow. And that’s ok. 

Stop trying to sit at a table you are no longer welcome at. Just be yourself, focus on God, love your family and friends, and the right people will gravitate to you. ✌🏻 

#raisingsaints #momlife #motherhoodunplugged #selflovejourney #growingpains #selfcaresunday
When your toaster breaks from a power surge you ta When your toaster breaks from a power surge you take that as a sign that it’s time to upgrade! 🤪

It wasn’t hard to pick a new 4 slice toaster. As soon as I saw this one from @haden_usa I added it to my cart. I bought it from @lordandtaylor because it had the fastest shipping and I didn’t want to wait! 

No fancy electronics, screens, or extra features we don’t need. Just simple, straight forward functions and perfect results everytime. Plus it matches all my @cafeappliances too! 😂👍🏻

What do you think of this 4 slice toaster?! 

#toasters #kitchenappliances #kitchendesign #kitchendecor #whitekitchen #farmhousekitchen #farmhousestyle #whiteappliances
I’m obsessed with these leather booties from @en I’m obsessed with these leather booties from @enjoiya! 💃🏼 

The “Steffi” in green are the perfect boots for ushering in spring weather with their delicious vintage leather and worn-in look right out of the box. I love the chunky lug soles and inside zippers to get them on and off easily. 

These are the boots you’ll want to wear again and again. And again. 

Use my coupon code BALLARD20 to get 20% off your order! Find them on www.enjoiya.com

#leatherbooties #enjoiya #italianshoes #realmomstyle #momstyle #momstyletips
All the poop shoveling doesn’t seem so bad with All the poop shoveling doesn’t seem so bad with the prices of eggs right now! 🤪 🐔 🥚 

Guess it’s ok to be a crazy chicken lady and have a homestead now! 🤣

#momlife #crazychickenlady #homesteadlife
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