Injured again? How to stop injuries!

There are so many factors these days that happen that can throw off your momentum; studying for tests/exams, a busy work schedule, lack of gym motivation, or even a night out having fun with friends.  One momentum killer you should do without is getting injured.


Not only do injuries kill your momentum, they could severely throw you off course from all the progress you have made by finally developing an exercise routine!

I should know!  My hip injury this summer kept me on the sidelines for over 2 months.  That resulted in a gain of 10lbs of fat and some major muscle loss.

Injuries are ... the worst!  Here are four ways to help prevent injuries:


1) Hit the gym!  
More specifically, you need to engage in some weight raining.  Cardio breaks down fat but also breaks down muscle, whereas weight lifting promotes muscle growth.  With bigger, stronger muscles, you are creating all the necessary protection for your joints and tendons/ligaments.  Hit the gym 2 to 3 times a week for weight lifting.

On a side note, weight lifting followed by cardio burns 30% more fat than cardio alone.

2) Strengthen your feet and ankles
Weak ankles can cause you to get injured very quickly.  Ankle problems can be the root cause of some knee pain, hip pain, and any stiffness in your quads or hamstrings.

How can you strengthen them?

Toe curls: Use your toes to pick up a golf ball or a towel for 3 sets of 10 reps, or until you feel the burn in your arches. Do it in your office or while watching the tube.

Alphabet balance: Stand barefoot on one foot with the other foot poised 12 inches above the ground. With the raised foot, write the alphabet in large letters.

3) Walking breaks

If you are running on the treadmill, take a short 30s-2min break after each kilometer you run.  This alteration will go far in terms of preventing muscle fatigue, which is a big factor in injuries!

4) Know your limits

Remember that you cannot reach your peak physical condition after one session at the gym/running/swimming.  You need ease into it and get into the groove properly.  One very important fact to keep in mind, your muscles will adapt to exercise faster than your ligaments, tendons, and joints; so take that extra week or two to ease yourself into it.