How to Prevent Injuries During Your Fitness Routine - Tips from Doctor

Are you one of those who loves to work out? While sweating it out is good for stress management, fitness and overall health, your fitness routine must be selective and careful. Many people often get injured because they do not follow proper techniques. Proper form and technique are essential to prevent injuries and maximise the benefits of your workout. 

Exercise in Moderation

Too much exercise may lead to injuries, especially if not done correctly. Overworking your muscles without allowing adequate recovery time can result in strains, sprains, and other injuries. Your body needs time to repair and build muscles, which occurs during rest.

Sports and sports-related injuries are not uncommon, especially when one does not practice good form during exercise. Addressing them appropriately is essential. Common injuries include tendonitis, stress fractures, and ligament tears. Early intervention and proper treatment are crucial to prevent further complications.

Know Your Limits

Bodyweight exercises offer numerous benefits, including convenience, cost-effectiveness, and improved functional strength. They increase flexibility, balance, and cardiovascular health while engaging multiple muscle groups and boosting mental health. 

Examples include push-ups, squats, lunges, planks, burpees, mountain climbers, dips, and leg raises. These exercises can be performed anywhere, require no equipment, and can be easily modified to suit different fitness levels, making them an effective way to improve overall fitness and well-being. However, avoid being overenthusiastic; know your limits. Pushing your body too hard can lead to overuse injuries. Gradually increase the intensity and duration of your workouts to prevent sudden strain.

Proper Recovery is Key 

Fully utilising and reaping the benefits of a workout doesn't mean neglecting proper techniques and recovery time. Ensuring you exercise correctly and allow adequate recovery time is crucial to avoid long-term damage. Incorporate rest days into your routine and consider activities like stretching to aid recovery.

Preventive Measures

Preventive measures can significantly reduce the risk of injuries. Warm up before starting any physical activity and cool down afterwards. Warm-ups should include dynamic stretching and light cardio, while cool-downs should focus on static stretching and gradual muscle relaxation.Use proper equipment and wear appropriate footwear to support your body during exercise. Stay hydrated and maintain a balanced diet to support your overall health and fitness goals.

What to Do When You Suffer Muscular Pain from Overexercise? Dr Ivan Puah advises

Understanding Muscle Pain

Muscle aches and pains are common for active individuals or those new to physical activities like exercise. Just like a machine experiences wear and tear with constant use, our bodies undergo similar stress. It is critical to listen to your body and not push it beyond its limits. 

Muscle pain can result from:

• Muscle Tension: This can occur in one or more areas of the body due to prolonged or intense physical activity.
• Overuse: Extended use of muscles without adequate rest can lead to soreness and fatigue.
• Injury: Physical demands from work or exercise can cause strains, sprains, or more severe injuries.

Steps to Take When Experiencing Muscle Pain

Rest and Recovery

Resting the affected area is the first step in dealing with muscle pain. Avoid activities that cause pain and give your muscles time to heal.

Over-the-Counter Pain Relievers

Medications such as ibuprofen (Advil) can help manage pain and reduce inflammation. Always follow the recommended dosage and consult with a healthcare professional if needed.

Ice and Heat Therapy

Applying ice to the affected area can help reduce pain and inflammation, especially in the first 48 hours after the injury. After this period, alternating between ice and heat can promote blood flow and aid healing.

Gentle Stretching

Gentle stretching exercises can help alleviate muscle tension and improve flexibility. Be sure to stretch slowly and avoid any movements that cause pain.

Hydration and Nutrition

Staying hydrated and maintaining a balanced diet rich in vitamins and minerals can support muscle recovery. Foods high in protein, potassium, and magnesium are particularly beneficial.

Massage

A gentle massage can help relax tight muscles and improve circulation. Consider seeing a professional massage therapist or using a foam roller for self-massage techniques.

Avoid High-Impact Activities

Avoid high-impact activities such as running or jumping to prevent further aggravation of muscle pain. During recovery, opt for low-impact exercises like swimming, cycling, or yoga.

Holistic and Non-Invasive Treatments for Muscular Pain

Myotherapy (Muscle Therapy)

Myotherapy is a form of physical therapy that treats musculoskeletal pain and related conditions. It addresses issues caused by muscle or myofascial dysfunction, targeting the thin, strong, fibrous connective tissue that supports and protects muscles and bones. 

Myotherapy, which uses techniques such as massage, stretching, and pressure point therapy, helps relieve muscle tension, improve mobility, and enhance overall musculoskeletal function. This therapy is particularly effective for conditions like chronic back pain, tension headaches, and sports injuries, providing a holistic approach to pain management and rehabilitation.

Dry Needling

Dry needling, carried out by trained medical professionals, such as physiotherapists or sports medicine doctors, is an advanced therapeutic technique designed to alleviate discomfort from muscle soreness, tightness, and stiffness. 

Using fine, sterile needles, this method targets specific trigger points within the muscles to treat musculoskeletal pain and repetitive stress injuries, such as tennis elbow and shoulder impingement. The insertion of needles helps block pain signals and release tension, facilitating muscle relaxation and improved function. 

A single session may require the use of multiple needles, depending on the severity and location of the pain, offering a precise and effective solution for chronic pain and muscle dysfunction. 

Waves and Vibrations Therapy

Waves and Vibrations Therapy uses ultrasound and electrotherapy principles to accelerate healing, reduce muscle tightness, and increase mobility. Ultrasound energy, which is particularly well-absorbed in collagen-rich areas such as ligaments, tendons, fascia, joint capsules, and scar tissue, promotes tissue regeneration and decreases inflammation. 

During sessions, an ultrasound head is placed on the affected area, delivering therapeutic waves that penetrate deep into the tissues. This non-invasive therapy effectively treats conditions like tendinitis, muscle strains, and joint injuries, providing a safe approach to enhance recovery and restore optimal physical function.

If your muscle pain persists or worsens, it is essential to consult a healthcare professional for a thorough evaluation. 

‍

Disclaimer: The information provided herein is intended solely for educational purposes, to share the various treatments available in Singapore for pain relief management. This article is not intended to serve as medical advice or consultation. The content is not a substitute for professional medical diagnosis, advice, or treatment. Individuals should seek the advice of their physician or other qualified health providers with any questions they may have regarding a medical condition. Do not disregard professional medical advice or delay in seeking it because of something you have read in the article.