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5 Tips To Prevent Muscle Injuries When Exercising From Home

From fully equipped home gyms to fun and engaging exercises with friends via Zoom, working out from home offers great convenience and flexibility. However, improper exercise can lead to lasting injuries which can impair one’s quality of life and require musculoskeletal injury treatment. Here are 5 tips to help you prevent muscle injuries as you work out from home.

1. Do your warm-ups properly.

Regardless of how intense your workout will be, properly warming up is key to avoiding strains and sprains that may require musculoskeletal injury treatment. Warming up gradually increases your heart rate, getting your body ready for exercise. It also dilates your blood vessels, increasing the supply of oxygen to your muscles and raising their temperature for optimal flexibility and efficiency. 

Man warming up to prevent Sports injuries

Generally, the more intense your activity, the longer your warm-up should be. Try to do warm-up exercises that use your entire body and are related to your chosen exercise, be it isolated muscle exercises or cardio. For newcomers stepping into the world of exercise, many fitness trainers offer quick and easy routines which feature a warm-up section at the beginning, allowing you to exercise safely and productively.

2. Start off slow and easy.

Working out from home can be exciting, particularly when doing it online with friends who push each other with some competition. One of the most common mindsets is ‘doing to failure’, which is doing as many repetitions of a particular exercise until your body is unable to do an additional one with proper technique. 

While ‘doing to failure’ can potentially maximise fitness gains in a short period, doing so without knowing your body well can result in joint and muscle injury which may require
musculoskeletal injury treatment. Particularly if it is your first time doing certain exercises, it is highly advisable to start slow, even if your peers may encourage you to ‘keep up’. As you increase in familiarity, you can slowly increase your repetitions and intensity.

3. Be aware of existing conditions.

Before jumping into vigorous exercise, it is important to be aware of existing conditions that affect your health and seek proper management of sports injuries by visiting a specialist in Singapore. Many individuals who were athletic in their earlier years have lasting sports injuries such as joint and tendon pain, which can lead to swelling and stiffness and impact daily activities if left untreated.

When treating old injuries, your doctor will utilise a combination of physical examinations and scans such as X-rays and MRIs, allowing them to properly diagnose and treat your injury with a personalised treatment plan. When in doubt, do consult your doctor as to whether certain exercises are advisable for your condition, or if you should wait until your body is fully recovered.

4. Mix up your exercise routine.

While some of us prefer to build certain muscle groups that are comparatively weaker or to improve our physique and looks, focusing too intensely and repetitively may lead to overstraining and require musculoskeletal treatment for injuries. In addition, you might see diminishing returns on your fitness in that specific area, due to a lack of proper recovery.

It is helpful to plan in advance what you want to work on for each exercise, be it a short and intense HIIT session or a workout that purely focuses on engaging core muscles. You can also adjust the intensity and duration of your exercise as well. This gives your body’s various muscle groups proper recovery time while others are being activated, as well as keeping your body and mind sufficiently engaged.

5. Don’t forget to cool down.

Just as warm-ups are important, so is proper cooling down after exercise. Many of us are tempted to instantly drop all activity following an exhausting workout, which causes intense stress with high temperatures, dilated blood vessels, and elevated heart rate. Immediately ceasing activity can lead to discomfort, nausea, and even musculoskeletal injuries that require treatment.

It is important to stretch your muscles while they are still warm, which helps to reduce lactic acid buildup that can cause cramps and stiffness. Focus on holding your stretches for 10 to 30 seconds, utilising proper breathing as well as ensuring every muscle group is engaged. This also helps your body recover faster and prepares you for your next workout session.

Girl cooling down to prevent musculoskeletal injuries

Looking for a reputable sports injury clinic in Singapore? At Thomson Wellth, we offer consultation and treatment for musculoskeletal injuries, as well as laser treatment and radiofrequency treatment to reduce pain, inflammation, and swelling, while promoting tissue recovery and regeneration. Get in touch with
Thomson Wellth today to find out more.

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