March 20

How To Avoid Injuries When You Shed The Winter Weight

Remember These Tips For Avoiding Injuries

Spring has sprung, and the weather is finally starting to get nicer (at least that’s what we are told). As warmer weather returns, it’s common for people to start getting back outdoors to get exercise and shed some of the winter weight they’ve put on. For some of us, we need the help of a trainer to aid in our progress.

March is National Athletic Training Month, an awareness campaign about the important work of athletic trainers. “Compassionate Care for All” is the theme of this year’s National Athletic Training Month, which is sponsored by the National Athletic Trainers’ Association (NATA), a not-for-profit organization. Trainers are often overlooked in their role in healthcare, but they play an essential role in helping athletes and those engaged in physical activities exercise safely, avoid injuries, rehabilitate after surgery, and more.

Whether you’ve kept up the pace at the gym or you’re just starting to get back into the swing of things, it’s important to remember these tips for avoiding injuries as you give it that extra push to lose those extra pounds.

Stretch And Warm Up

You’d be surprised how many people forget to stretch and warm up their body before a workout. Even if you’re not doing any strenuous lifting or cardio, it’s a good idea to start slow and easy. Jumping right into heavy lifting or high-endurance cardio puts your muscles at risk of getting “shocked”, and could easily seize up as a result.

Be Realistic

Even if we’re in the prime of our health, our bodies tend to slow down and become less limber as we age. Just because you could do more pushups, crunches, pull-ups, etc. when you were younger doesn’t mean you can do the same today. If you haven’t truly exercised in a while, don’t expect to be hitting your maximum workout right away. Be realistic about what you can do, and work up, slowly adding more each week. This will help prevent injuries that result from “doing too much too soon”.

Cross Train

Cross-training allows you to get in a different type of workout, one that utilizes different sets of muscles. For the casual exerciser, it’s good to have a variety of activities so you don’t get bored or plateau too much. For the athlete, the variety also helps to provide some reprieve from a typical workout, often with lower intensity, allowing your body to stay fit without pushing it to its limits every time.

Consult A Personal Trainer

Last but not least, it’s a good idea to consult with a professional trainer to develop a personalized plan or approach for your exercise routine. A personal trainer can help you make sure you’re on track for your physical health goals, and can work with you to ensure lasting effects while minimizing injuries.

If you’d like to more suggestions on how to avoid injuries while working out, contact us by clicking the link or please call Pain and Spine Specialists in Maryland at 301-703-8767, in Pennsylvania at 724-603-3560, or in Virginia 540-433-1905 to make an appointment or use the form on our site to send us a message.


Exercise, Health Tips, Injury Pain, Seasonal Advice, Workout

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