How to Help Avoid Fitness Injuries When Working Out at Home

Warm up

A 2007 study published in the journal Sports Medicine found that warming up within 15 minutes prior to a workout helped to prevent muscular injury. That’s because gentle movement sends blood and oxygen flowing to your muscles, which in turn makes them more adaptable to change.

Embrace variety

One way to injure yourself is through overuse or overtraining of a certain muscle, reports the Mayo Clinic. Varying your activities will not only help give you a better all-around workout, but it can help you avoid putting too much strain on any one muscle group. Some fun trends to try (with your doctor’s go-ahead): kickboxing, Tabata or kettlebells.

Give yourself space

For a proper home workout, you need at least a 4-foot-by-6-foot area clear of obstacles, according to Runners World.

Upgrade your gear

You don’t need fancy machines to get a good workout, but you do need a solid pair of shoes. If you’ve been wearing the same sneakers to work out in for years, it’s likely well past time for a replacement. A good rule of thumb is to replace your shoes every 45 to 60 hours of aerobics or tennis or every 300 to 500 miles of running or walking, according to the American Academy of Podiatric Sports Medicine.

Drink plenty of water

Staying hydrated is an important part of exercising safely, as it regulates your body temperature. Plus, dehydration can make your muscles tire faster, leaving them more prone to injury. The American College on Exercise recommends drinking 7 to 10 ounces of water every 10 to 20 minutes during your workout, and another 16 to 24 ounces for every pound of body weight lost after your workout.

Focus on form

Rather than challenging yourself to continuously increase the amount of weight you’re using or the number of reps you can do, use your home workouts as an opportunity to perfect your technique. It may seem tedious, but improper form can be a potential cause of injury. Getting your form just right may set you up to make greater gains later on.

Tap an expert

Many personal trainers and fitness facilities are offering virtual services during the pandemic. If you’re especially worried about injury, or you’re struggling with motivation, consider hiring someone to guide you through workouts that will increase your strength and stamina while providing advice and support tailored to your personal health needs.

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