A workout injury can happen to anyone, be it an elite athlete or a beginner in the gym. Even walking can cause an injury. Exercise is good for you, but they sometimes lead to injury. Research has shown that 20% of overweight individuals are successful at long-term weight loss which is defined as losing at least 10% of initial body weight. While many factors can be accounted for this slim chance one of the common causes of failure is exercise related injuries.
Exercise injury can be either acute or chronic.
Chronic injury is the result of prolonged, repetitive motion that is particularly common in aerobic training such as running, cycling and occasionally due to lifting weights. Some common examples of chronic injuries are stress fractures, tennis elbow, shin splint, runner’s knee and heel inflammation. These injuries are commonly related to improper techniques for eg., trying to progress too fast or overdoing certain motions while working out.
An acute injury, on the other hand, is an injury that occurs suddenly and is usually associated with trauma such as cracking a bone, tearing a muscle or bruising. It could be a result of falling or crashing.
At forte physio, we always advice our clients to understand their own body. We educate them on the science behind weight loss, what to expect and clearly give them a picture of the path to fat loss without injuring themselves. Below are some of the best ways to prevent injury during your weight loss program.
1. BE REALISTIC
You need to understand your body what a reasonable goal for weight loss is. Keep a healthy discussion with your physio or trainer and explain your shortcomings. You should understand losing weight is a long-term project and take it reasonably slowly. Hastening the process or rushing to achieve weight loss invariably results in injury ending up in cessation of the program.
2. GET EDUCATED ABOUT EXERCISES
Before you join a weight loss program, educate yourselves by reading about the common exercise programs. You can watch some workout videos the type of exercises involved. Your physiotherapist can also do a preparticipation assessment to estimate your fitness level. This also will be helpful to determine the level of intensity prescribed for you.