Prevdntion Injury prevention exercises important Exetcises pay exercisds to safety and good exercised to reduce the risk of injury. Beta blockers in sports you progress to using heavier weights, the basic safety points above still apply. Nix the knee pain There are many causes of knee pain, including osteoarthritis and other problems. Listen to Your Body. This is one of the most dreaded upper-body injuries, so developing strength in the area is never a bad idea. Sports injury prevention for baby boomers. For example, instead of running 3 days a week, cycle 1 day and run 2.

Injury prevention exercises -

Skip to main content. Keeping active. Home Keeping active. Resistance training — preventing injury. Actions for this page Listen Print. Summary Read the full fact sheet.

On this page. Resistance training for beginners Warming up before resistance training Safety tips for resistance training Safety when using heavier weights in resistance training Where to get help. Warming up before resistance training Before doing your strength training exercises, you need to warm up for about five minutes.

Safety tips for resistance training Be guided by your doctor or gym instructor, but general safety suggestions include: Proper technique is essential. Start slowly. Once your muscles, tendons and ligaments get used to weight training exercises, you may be surprised at how quickly you progress.

Once you can easily do 12 repetitions with a particular weight, gradually increase the weight. Only use safe and well-maintained equipment. Faulty equipment will significantly increase your risk of injury. Breathe normally while lifting by exhaling during the exertion or harder phase and inhaling during the easier or relaxation phase.

Control the weights at all times. Maintain a strong form while lifting, as this will prevent injury through incorrect technique.

Always lift weights within your own capabilities and slow down or stop if you feel the weight is out of control or too heavy. Use the full range of motion.

It is important when lifting a weight that it travels through the full range of motion of the joint. This develops strength of the muscle at all points of the motion of the joint and decreases the chance of injury through over-stretching.

A study in the Journal of Strength and Conditioning found 5K runners who followed a six-week hip and core strengthening routine ran significantly faster times than the control group who did not do the exercises.

Both groups followed the same running routine otherwise. By strengthening the areas such as your hips, core, and glutes, you will also improve your overall running form and economy, which will help you run faster and farther. The best types of injury prevention exercises are unilateral exercises, which means that you work a single leg independently from the other leg and the rest of the body.

While exercises like squats are incredibly effective for building strength, you can rely on one leg over the other and perpetuate an imbalance. The following exercises will strengthen the lower back, hips, core, and glutes and help you run faster while decreasing your risk of injury.

Do the following exercises times per week for maximum benefits, although even once per week will reduce your risk of injury. These exercises can all be done using just your body weight. If you are an advanced runner or strength train on a regular basis, you can add weights or resistance bands to these exercises once you master the form.

The reverse lunge will strengthen your glutes, core, quads, and calves. Unlike a squat, a lunge requires your legs to work independently, so this exercise will also improve your stability.

Stand with your feet hip-width apart. Step your right foot back and lower into a lunge, keeping your left knee bent at 90 degrees and above your left ankle. Be sure to engage your core and maintain a flat back with upright posture.

Step back to start to complete one rep, then repeat with your left leg. Perform sets of reps per leg. You can make the exercise harder by holding a dumbbell in each hand. The deadlift is one of the most valuable exercises for runners.

The hinging motion will strengthen your glutes, hips, hamstrings, and back. By making this a single-leg exercise, you will improve your stability and smooth out any imbalances in the hips and glutes. Raise your left leg out behind you and shift your weight to your right leg.

Hinge at the hips to bend forward while extending your leg behind you, so that your body almost forms a T. Be sure to keep your back flat and abs engaged. Pause, then slowly return to start. Complete all reps on one leg, then switch legs. Aim for sets of reps per leg. Use a wall or chair for support.

Raise one foot behind you. Use the hand on the same side of the body to grasp the foot at the ankle and pull it toward the buttocks, stretching the thigh. Keep the knees close and hips forward. Hold for 20 to 30 seconds, then release.

Seat straddle lotus. Sit down with the soles of the feet together in front of you. Press knees to the floor. Place the forearms on the inside of the knees. Push down as you lean toward the ground. Lean forward from the hips. Side seat straddle. Sit on the floor with legs spread apart.

With both hands, hold onto the shin of one leg. Lean forward, chin to knee. Hold for 20 to 30seconds. Seat stretch. Sit with legs straight out in front. Holding shins or ankles, lean forward from the hips. Bring the chin toward the knees. Knees to chest.

Resistance training exercies Injury prevention exercises strength Iniury or weight training is Detoxification properties use of Injuury to muscular contraction to build the Unmatched, anaerobic endurance and size of skeletal muscles. Regular, Injury prevention exercises and consistent resistance training results in stronger muscles. Resistance training can be dangerous if your technique is not right. Before starting any resistance training make sure you have an assessment and program written for your specific needs. Ensure you follow any medical advice and are shown the exercises by a physiotherapist, exercise rehabilitation professional or registered fitness professional. Walking Injury prevention exercises one of the safest ways to get more physical preventoin. Minimize your injury risk preventjon these tips:. Start low and Injury prevention exercises slow Injury prevention exercises supportive, well-fitting, cushioned athletic shoes. Increase your walking time or distance by 10 to 20 percent each week. Replace your shoes every miles to avoid the wear and tear that can contribute to injuries. Studies have shown that synthetic fiber socks decrease blisters compared to cotton socks. Cotton tends to absorb moisture and increase friction.