Improper Workout Techniques May Cause Pain

Educational Articles

Article Archives

Taking the time to work out is an important aspect of living a healthy lifestyle, but doing so improperly can be dangerous and cause problems that may lead to an intense amount of pain. Creating an exercise routine not only can create healthy habits, but it may also prevent and reduce the risk of developing chronic diseases like heart disease or diabetes. The key is understanding your goals and designing a plan to achieve them. Most individuals do not run a marathon one day on a whim, so it is important to pace yourself and scale your goals realistically. This could mean running a mile, taking a walk around the block, or just simply making it to the end of the street. Your goals should be within reach and progressively expand, so as not to injure or overexert yourself.

Over-training may sound like a good idea, but going all in on your goals too quickly can often lead to physical injury. Taking one too many repetitions at the bench press can tear or bruise the muscles in your arms. Walking for too long or too far can strain your calves or cause shin splints. Similarly, not warming up or cooling down can lead to an increased risk of injury. Skipped heart beats and premature fatigue, especially performing high-intensity activities, are often the result of going from a sedentary to mobile activity too quickly for the body to keep up. Stretching, light cardio, and light aerobics are all great ways to both cool down and warm up.

Stretching is especially important to prevent strain, sprains, and tears. The best way to preserve your range of motion over the long haul is to stretch out regularly. Sometimes called flexibility training, stretching exercises require you to move your body in all directions. These exercises keep your tendons and ligaments pliable and your muscles relaxed.

Whether you are running, lifting weights, or practicing yoga, using the proper form is key to ensuring the desired results and avoiding injury. Some common improper form issues include not squatting low enough, using your legs or arching your back as you push overhead when you bench press, jogging on the heels of your feet, poor neck positioning, and poor posture.

Sticking to the same workout may sound like a good idea, but it can lead to over-exertion of certain muscle groups. Over time, it can also lead to burnout and injury. Include a variety of exercises to make sure that you can do the things that you want to do in life. Working with your heart and lungs with cardiovascular activities, building strong muscles with strength training, and keeping joints pliable with stretching is important to living a healthy active lifestyle. Don’t just focus on one.

Lastly, take time to rest and recover. Sufficient rest is necessary to be effective. The more intense your workout, the more recovery you will need. If you feel like you are doing too much too quickly, take a step back and slow down. Taking your time will prevent injury and improve overall effectiveness.

If you suffer an injury or difficulty due to improper workout techniques, especially in the shoulders, neck, back, or knees, the Kinston Regional Pain Center is here to help. For more information or to schedule an appointment, give us a call at (252) 208-7784.

Sources:

Muscle & Fitness

https://www.muscleandfitness.com/workouts/workout-tips/10-form-mistakes-you-need-fix-now/

CNN Health

https://www.muscleandfitness.com/workouts/workout-tips/10-form-mistakes-you-need-fix-now/

Henry Ford Health

https://www.henryford.com/blog/2018/02/7-common-workout-mistakes-avoid