6 steps towards an injury free exercise routine

Dr.Aashish Chaudhry, 6 mins read

Physical workout, be it a cardio one or strength training, is a sure shot way to better overall health. But any exercise routine comes packaged with some innate injury risk factors too.

In this blog post, Dr Aashish Chaudhry, Managing Director, and Senior Consultant & Head, Orthopaedics & Joint Replacement, Aakash Healthcare, with a special interest and expertise in performing Robotic Knee Replacement and MIS Hip Replacement Surgeries, provides tips and advice on how to pursue your exercise routine in a more mindful and informed way so that orthopaedic related injuries could be avoided.

Warm up properly before exercise

One of the best ways to prevent orthopedic injuries is to warm up properly before exercise. This can help increase blood flow to your muscles, improve your flexibility, and reduce the risk of injury. A good warm-up should include some light cardio, stretching, and specific exercises to prepare your body for the activity you'll be doing.

Wear the right shoes

Wearing the right shoes is essential to prevent orthopedic injuries, especially if you're running or doing other high-impact activities. Make sure you choose shoes that are appropriate for your activity and that fit properly. The right shoes will provide support and cushioning for your feet, reducing the stress on your joints and will help prevent injuries.

Build up your strength gradually

If you're new to exercise or you're trying a new activity, it's important to build up your strength gradually. This will give your muscles, tendons, and ligaments time to adapt to the new work load, stresses and strain you're placing on them. Start with light weights or low-impact exercises and gradually increase the intensity and duration of your workouts.

Use proper form and technique

Using proper form and technique is essential to prevent orthopedic injuries, especially when lifting weights or doing other strength-training exercises. Make sure you use the correct form for each exercise, and don't try to lift more weight than you can handle. If you're unsure about how to do an exercise correctly, ask a trainer or coach for help.

Take rest days

Rest days are just as important as exercise days when it comes to preventing orthopedic injuries. Give your body the time it needs to recuperate and repair itself after a workout. So make sure you take at least one or two rest days each week. This will help to reduce the risk of overuse injuries and keep you feeling fresh and energized for your next workout.

Listen to your body

Finally, it's important to listen to your body and pay attention to any warning signs of injury. If you feel pain, discomfort, or stiffness in your joints or muscles, take a break from your physical activity and rest. Ignoring these warning signs can lead to more serious injuries, so it's better to be safe than sorry.

By following these tips and advice, you can reduce your risk of common orthopedic injuries and stay healthy and active for years to come. Remember, prevention is always better than cure, so take care of your body and stay injury-free!

Also, Read: 10 Myths & Facts of Knee Replacement Surgery