Staying Safe While Working Out

Nov 11, 2019

Staying Safe While Working Out | AICA Orthopedics When the body endures repetitive stress, injury is likely. To prevent injuries as an endurance athlete, it is essential to fuel the body with proper nutrients and allowing proper cool down after an intense workout. By engaging in these practices, the risk of injury greatly decreases.

Reduce The Risk of Injury

Nutrition and hydration

To achieve peak performance as an athlete, fueling the body with proper nutrients and hydrating is essential. A diet consisting of carbohydrates and protein with less than 30 percent coming from fat is ideal for a training athlete. Aside from fueling the body with the proper amount of food, athletes need to be mindful of fluid balances.

Losing 2 lbs of water should be replaced to ensure proper blood flow to the working muscles. Hydrating the body should occur before working out as well as the duration of the workout. Following the workout regime, the body should be refueled 15 to 30 minutes after the workout.


To prevent injury, stretching before a work out is essential. Upon completing a workout, a cool-down stretching regime is also helpful to avoid injury. When stretching, it is critical to hold the stretch and avoid bouncing while holding the stretch for about 30 to 60 seconds.

Warm-up and cool-down before and after training

To increase blood flow, warming up before a workout can help increase blood flow to the muscle groups that are about to be worked on. Jogging or cycling for 10-15 minutes is a beneficial warm-up or cool down for most workouts.

Changing routine

Although you may wish to focus on one part of the body, it is important to avoid overusing a single muscle group. To get the most out of your workout, implement endurance activities into your strength training to avoid causing excess fatigue, which can lead to injury. Strength training should focus on all muscle groups, especially those of the posterior chain (glutes, hamstrings, and lower back) and core.

Progressively increase intensity

When beginning strength training, it is best to pace yourself and gradually work yourself into a new regime. When the muscle groups begin to tire, the surrounding structures such as bones and joints endure extra stress and leave you open for potential injury. Gradually increase your level of activity by 10 percent each week.

The body will adapt to change, and injury will be less likely as the body will not be overworked. To see the change, document your progress in a journal so you can watch your growth and know exactly what your athletic abilities are.

Rest and recover

When striving to reach peak performance, rest and mental breaks are essential for success. Athletes should allow themselves a rest day every 7 to 10 days of training to avoid overuse of muscle groups. Sleep is also essential for success as an athlete should get 8 to 9 hours of sleep a night to optimize recovery and to help prepare for the next day.

The key to avoiding injuries is to develop and follow a robust prevention regimen focused on the elements highlighted above. Listen to your body; avoid pushing it beyond its ability to recover. However, when injuries occur, you must seek treatment.

Our Chiropractors Can Help

The body is capable of achieving a high level of fitness, but if not done properly, injury can occur. To avoid injury or if an injury has occurred to the body, seeking care from one of the Atlanta chiropractors at AICA Orthopedics is a step that can help reach your fitness goals. Contact our practice today at (404) 855-2141 for an appointment!


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