07 Jul Exercise Techniques
The human body is a fascinating thing. It is resilient, strong and made to move. But one wrong move can lead to a serious injury. This is why poor exercise techniques are dangerous to your musculoskeletal health.
Physical exercise is extremely beneficial to your overall health. Introducing exercise into your daily routine can help to improve your endurance, strength, flexibility and cardiovascular fitness. It is also a good way to socialise (by joining a gym class or group session) and to improve your emotional and mental wellbeing.
If exercises are not performed in a proper safe manner of if poor techniques are used, it can be problematic. The wrong posture, body imbalances and incorrect movement can change the biomechanics of the body, potentially leading to injuries.
The most common injuries that occur from incorrect exercise techniques include:
- Lower back strains
- Neck strains
- Shoulder injuries
- Spinal disc injuries
- Knee pain
- Shoulder pain
- Muscular strains, such as shin splits or tendonitis
- Ligament sprains, such as an ankle, wrist or hamstring sprain.
When working out or making use of gym equipment, one should always ensure the following:
- When leaning or twisting, always keep your back straight.
- Always keep your neck and head straight and tall.
- When performing full body exercises, always keep an even weight distribution on either side of the body.
If you are unsure of your form or the correct exercise techniques in general, always ask a trainer for advice.
When participating in sport, the above principles are also applicable to ensure good posture and the correct movement of the body. Warming up before an activity and cooling down afterward is advised to prevent injury.
Tips to reduce the risk of injury when exercising:
- Wear appropriate footwear.
- Have the correct support gear.
- Make sure you know how to correctly use any exercise or sporting equipment.
- If any form of exercise is causing you pain, stop immediately and seek advice.
If you are to sustain an injury, it is essential that you stop playing the sport or performing the exercise, and make sure that you allow yourself enough time to heal before doing the activity again. You need to heal fully and slowly build up your strength to what is was prior to your injury. Rushing the healing process increases your risk of reinjury or further complications to the injured area.
You can follow the PRICE approach for self-care of your injury at home:
Protection: protect the area from further damage.
Rest: rest the ankle by avoiding activities that cause pain, swelling and discomfort.
Ice: place an icepack on the injured area for 15 – 20 minutes and repeat every 2 – 3 hours.
Compression: compress the ankle with an elastic bandage until the swelling stops, be careful not to stop blood flow.
Elevation: Elevate the ankle to a level above the heart as gravity will assist in draining the excess fluids.
Osteopathy is a holistic approach to diagnosing, treating and prevent health problems. Osteopathy focuses on the musculoskeletal system (comprising of the bones, muscles, tendons, ligaments and tissues of the body) and is a complimentary form of treatment that can be used alongside other forms such as physiotherapy. An osteopath can offer great advice on the correct techniques for exercising as well as treat and rehabilitate any injuries that you have experienced.
At OsteoVision, our practitioners are trained to treat a wide range of conditions. Please contact us if you would like to discuss these symptoms, have any questions or would like to book an appointment.
Call: 03303 904 300
You can also book an appointment online at www.osteovision.life
Callahan, M., 2020. The Dangers of Exercising with Poor Technique – East Gippsland Osteopathic Clinic. [online] East Gippsland Osteopathic Clinic. Available at: <https://eastgippslandosteopathy.com.au/2020/06/the-dangers-of-exercising-with-poor-technique/> [Accessed 25 July 2021].