Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Injuries suck. Plain and simple. But as many of us know, unfortunately, they are often a part of life that need to be managed.
Today’s question comes from a new FitTRAC family member that is embarking on her fitness journey. And, sad to say, she knows all too well the physical and mental struggles when dealing with injuries and surgeries:
“Hey Coach Darren, I am excited to be a part of the FitTRAC family and begin my fitness journey. But given my injury and surgery history, I’m afraid of getting hurt in the future. I have had two major surgeries in the past – a knee replacement and an Achilles tendon rupture repair – not to mention the countless sprains, bruises, and aches along the way!
My health history has left me feeling cautious about engaging in physical activity. I appreciate the modifications you and the FitTRAC team have provided during our sessions, but I have concerns about preventing injuries when I’m working out on my own or participating in activities outside of the gym, like hiking or playing with my grandchildren.
Currently, I am 40 pounds overweight, and I’m determined to shed the excess weight and regain my strength. I know that working out to get stronger muscles will help, but I just want to ensure I stay healthy and avoid any setbacks on my journey. Can you give me some tips on how to prevent injuries and maintain my well-being throughout my weight loss process?”
You’re doing one thing right – exercising! Intentional strength training to build more resilient muscles and bones is one of the very best ways to prevent injuries, so keep that up! But beyond that, here are three more tips to help you stay injury-free as you progress on your fitness journey:
- Practice proper body mechanics – Having good form is important while you’re working out, but it is also important to move properly all the time! Start paying attention to your body mechanics and posture during daily activities to prevent unnecessary strain or injuries.
Whether you’re lifting something up, bending down, or reaching overhead, maintain a neutral spine, engage your core muscles, and use your legs to generate power. Try to avoid twisting or jerking movements that can strain your joints or muscles.
You can even imagine one of your coaches providing you with exercise-like cues outside of the gym to become more mindful. “Core tight, chest up” when you’re standing up. “Slow and controlled” when you’re getting into your car, etc. By practicing proper body mechanics, you’ll minimize the risk of injury and protect your body when you’re away from the gym.
- Prioritize recovery and rest – Recovering and resting your body are just as important as exercise itself. Allow your body time to recover and repair by scheduling regular rest days. Actively participate in your body’s recovery by properly nourishing it with whole, nutrient-rich foods and plenty of water. You can even incorporate relaxing recovery techniques into your routine like gentle stretching, foam rolling, or taking a bath with epsom salt. This prioritization of recovery between workouts will help prevent overuse injuries and optimize your overall performance.
- Don’t skip warming up – Prior to engaging in any physically demanding activity whether it is exercising in a gym or playing with your grandchildren, it’s important to warm up your muscles and prepare your body. Spend a few minutes performing dynamic stretches or light movements that target the major muscle groups you’ll be using. This helps increase blood flow, improves flexibility, and prepares your body for the activity ahead. Similarly, after completing any vigorous activity, make sure to cool down with some gentle stretches to gradually bring your heart rate down and start the muscle recovery process.
Your body is an excellent guide when it comes to preventing injuries, so listen to it! Pay attention to any discomfort, pain, or unusual sensations during exercise or daily activities. If something doesn’t feel right, modify the movement or take a break. Pushing through pain can lead to further injuries. Trust your body’s signals and make adjustments as needed.
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S.
Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.