The health and well-being benefits of regular exercise are known widely. Although, often making time and taking the supplementary effort to assume this extra activity is not easy. It is no secret that exercise injuries and accidents can stop us in our tracks. It is important to quickly recp if you have experienced an injury, stop and give yourself time to rest and recover.
Below are some of the most common accidents and injuries that can happen while exercising.
- Pre-Existing Conditions
If you have any pre-existing medical conditions, such as high blood pressure or diabetes, always make sure to get medical advice before increasing your exercise levels. Also make sure that the exercise you want to do is not contra-indicated in anyway by your condition.
- Always warm up before exercise
A lot of injuries occur simply because of taking short cuts and not warming up. You should never start energetically exercising without first warming and stretching your muscles. Otherwise, you can end up with strains, sprains and ‘pulled muscles’.
If you have not exercised for a long time, be realistic and build up the level of your activity, slowly and gradually.
- Correct clothing for the exercise and for the weather
UK weather can be unpredictable. If you are exercising outside, make sure that you have appropriate layers for all possibilities. You should dress for comfort, temperature and prevention of friction injuries (such as chafing).
Make sure that you have suitable, comfortable clothing for whatever exercise you have chosen. If you are unsure as to what you require, you can check with the class organiser, your personal trainer, or look online for advice.
You also need to remember that, while you are running or exercising, you will be warm. As soon as you stop, you will cool down quickly, so it is wise to opt for an additional set of clothes once you are done.
If you walk to your exercise class in your trainers, you have to be sure that they are not wet and slippery when you start the class.
- Nipple bleeding and chafing
If you are and individual who is prone to chafing when running, apply petroleum jelly or anti chafing talc. It might also be helpful to cover your nipples with plasters, if they bleed when training; wash and dry them carefully and then cover with a breathable plaster.
- Blisters
Do not be tempted to pop a blister where the skin is still intact. Instead, cover with a proper blister plaster and pay attention that there are no wrinkles in socks that are contributing to the rubbing.
In the case of a broken blister, cover it with clean, dry, non-adhesive dressing that covers well beyond the edges of the blister. Alternatively apply a blister plaster.
To avoid blisters from forming, wear shoes that are worn in and comfortable.
- Remain hydrated, but don’t drink too much:
You need to drink enough fluid to stay hydrated. Be aware that drinking too much or too fast can cause something known as hyponatraemia, and it can make you very ill. The first symptoms of hyponatraemia are comparable to those of dehydration, but this lack of sodium and salt imbalance can cause seizures or a coma.
Consuming too much water too fast is one of the most hazardous things a long-distance runner can do, particularly just before they start running. Instead, consume small amounts of fluid on a constant basis.
Sports drinks are considered to be better than water for runs that are longer than an hour, as they aid you in maintaining your salt balance. Drinking small amounts of these frequently during your run is a good idea, but you need to avoid drinking for 45 minutes before a really long run.
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