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Do you have an injury that is interfering with your fitness goals?
Are you planning on starting an exercise program soon?

Getting in shape is a great goal and is often brought to a grinding halt by an injury. Ryan Fuhri-man, a Physical Therapist and Certified Athletic Trainer, has a few tips to prevent injuries and keep you on track while you get in shape.

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Safety Tips for Starting an Exercise Program

Respect your current physical condition – Realistically assess your present fitness level. When was the last time you exercised? When was your last physical exam with your physician? How is your blood pressure? Have you had a recent musculoskeletal injury, and if so, have you completely recovered?

Choose a smart program – A good program should include: aerobic conditioning, flexibility training, and strengthening.

Get advice from professionals – Friends might be well meaning, but trust your fitness and health to the professional. Get help at the gym or talk with the instructor of your class. Let them know your current condition and goals, then engage them in helping you succeed. Make sure your technique is correct with weights and other strengthening exercises.

Choose good, appropriate footwear – Runners and walkers can avoid common problems by addressing foot mechanics before painful conditions start. If you suspect you have a pronation, be fitted for orthotics.

Warm up – Warming up your muscles and tendons gets them ready to do the hard work. Walk before you run, work on the bike for a few minutes before lifting, be sure to do some kind of movement prep prior to starting your exercise.

Start Slow – Don’t train too hard, you get great results with medium intensity. Research shows that you will get the same benefits by exercising at 50-60% of your maximum heart rate as you would get at 80%. To work out your maximum heart rate, minus your age from 220. To work out 60% of your maximum, multiply this number by 0.6. For example, a 40-year-old’s maximum rate is 180, therefore 60% is 108. At this level of, you should still be able to talk easily.

Stretch – Following exercise your muscles are warm and this is the best time to stretch. Stretching your whole body will keep your joints moving throughout the day. Remember to stretch your back.

Recover – If you neglect recovery your muscles begin to break down. Go ahead and exercise 6 days a week, just switch it up and do something different every other day. Remember to take at least one day off during the week.

Progress slow – Don’t increase the intensity or length of your workout by more than 10% a week.

Know and understand your pain – As you put your body through repetitive and more challenging exercise you are likely to experience pain. Learn to distinguish between muscles soreness and the beginnings of conditions that could become harmful or chronic. You should seek medical attention if you have:

• Points of tenderness
• Loss of sleep or activity due to pain
• Weakness or instability
• Clicking or grabbing in a joint
• Swelling
• Any symptom lasting over 2 weeks

 

Ryan Fuhriman, PT, DPT, ATC

If you have any questions about a painful condition that is brought on by exercise or is limiting your exercise, please call Ryan for a complimentary screening to assess your problem and get you back on the exercise track.
Call (801) 261-3321

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