Injury Prevention Guide: Starting a new fitness journey

So you’re planning to start a new workout plan at the start of 2024! Awesome! Here are Dr. Noelle’s top tips to prevent injuries and make sure you set your self up to crush your goals!

First things first make sure to read the blog about setting SMART goals here.

1. Prioritize Warm-Ups and Cool Downs: Prepare your body for activity by ensuring you incorporate dynamic warm up exercises before diving into your workout. Cooling down afterward helps to prevent muscle soreness and aids in recovery.

2. Use proper form: Making sure you have good form is key to preventing injuries!! Focus on quality over quantity. Make sure you learn the correct technique to perform each exercise. If you aren’t sure, ask Dr. Noelle, she is a movement expert and has a background in Kinesiology as well. She knows all the best ways to move.

3. Progress gradually: Avoid the temptation to jump into lifting heavy weights, long runs, or exercising at high intensity every day of the week. If you get into it too fast, you are more likely to cause an injury.  10% increase in total load is a good rule of thumb to make sure you aren’t over doing it.

4. Listen to your body: Recognize the difference between pain and discomfort. Soreness is a normal part of starting a new exercise routine. But pushing through pain can lead to injuries. Make sure you rest or modify exercises as needed and allow your body to recover. 

5. Equip yourself with knowledge: Familiarize yourself with gym equipment and proper form. Do your homework and ask questions to those who know (trainers or staff at the gym, or Dr. Noelle). Learn how to use machines and safety features, and maintain correct form while you do it. 

6. Hydration and Nutrition: Proper hydration and nutrition are key to making sure you are getting all the benefits of your new exercise routine. 

7. Seek professional guidance: Consider getting a personal trainer, or Dr. Noelle to write you a personalized workout plan aligned with your goal and fitness level. 

8. Rest and Recovery:  Rest days are crucial!! This allows your body time to recover and repair. Overworking can lead to burnout and overuse injuries. Schedule at least 2 days for active recovery. Active recovery allows you to still move, but in a different way than you have been, and at a lower intensity.

9. Dress Appropriately: The most important piece of your workout attire is your shoes. Ensure they are supportive and comfortable, if you’re wanting to buy a new pair of shoes and aren’t sure where to start. Running stores can be of help if you want to ask an expert, but the research doesn’t support any one type of footwear for any one type of person. So just make sure its comfortable! 

10. Be patient and realistic: Set achievable goals and understand that progress takes time. Check out my last blog post about SMART goals and making sure you are setting your self up for success. And remember Patience is key to a sustainable fitness journey. 

The new year is a great time to kick start your fitness journey, and avoiding injury should be top priority. Following these tips will help you prevent injuries and set your self up for long-term success in meeting those fitness-related New Year’s Resolutions!!

And if you find yourself in pain after starting working on your goals, make sure you schedule a time to come see Dr. Noelle, so that you can keep moving forward. Don’t let injury derail your goals.