Sports / Orthopedic

Injury Prevention Exercises to Do When Working Out

Oct 25 2023

When working on your fitness, it’s crucial to add injury prevention exercises into your workouts.

Exercising is a fantastic way to boost your physical fitness and overall well-being. However, incorporating injury prevention exercises into your routine can help you stay strong, flexible and free from common workout-related injuries.

Here are four exercises to help reduce your risk of injury.

Exercise #1: Planks for Core Stability

All planks, including side planks, are a versatile exercise that can strengthen your core, improve posture and reduce the risk of injuries. Proper core strength is also essential for maintaining good form during workouts.

Exercise #2: Squats for Lower Body Strength

Squats are excellent for building strength in your lower body, including the quads, hamstrings and glutes. Strong leg muscles provide better support for your joints and reduce the risk of injuries during activities like running and lifting weights. Have your feet flat on the floor for squats, and make sure they are hip-width apart.

Exercise #3: Push-Ups for Upper Body Strength

Push-ups help build upper body strength, particularly in the chest, shoulders and triceps. Strong upper body muscles contribute to better shoulder stability, reducing the risk of joint injuries. Make sure to keep your legs straight when doing this exercise and go down the full range of motion.

Exercise #4: Resistance Band Exercises for Joint Stability

Resistance bands are versatile tools for joint stability. Incorporating exercises like lateral leg raises or external rotations with resistance bands can help protect your joints, such as your shoulders, knees and ankles.

What other exercises make your joints stronger?

Strengthening exercises that target the muscles surrounding your joints can help enhance joint stability. Consider exercises like leg raises, lateral leg raises (just be sure to switch legs) and wall sits (at 90 degrees) for stronger knees. For shoulder joints, try exercises like external rotations and scapular retractions. Overall, resistance band exercises are great for improving joint stability throughout the body.

How often should I incorporate injury prevention exercises into my routine?

It’s essential to make injury prevention exercises a regular part of your workout routine. Aim for at least two to three times a week, focusing on different muscle groups each time. For example, you can work on your core and lower body one day, then switch to upper body and joint stability exercises on another day.

What if I have a pre-existing joint issue or injury?

If you have a pre-existing joint issue or injury, it’s crucial to consult with a health care professional or physical therapist before starting any exercise routine. They can provide guidance on exercises that are safe and suitable for your specific condition, ensuring you don’t exacerbate the problem.

Incorporating injury prevention exercises into your workout routine is a proactive approach to staying injury-free and maintaining a healthy, active lifestyle.

Learn more about the sports medicine services we provide at Bon Secours.

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