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If 2020 taught us anything, it was how to exercise at home.<\/p>\nIf 2020 taught us anything, it was how to exercise at home.<\/p>\n
But without access to weight machines and personal trainers, the risk of injuries from video-based work-out programs has increased.<\/p>\n
People injured during home-exercise routines seek treatment for:<\/p>\n
\u2022 Shoulder pain, strains, and tears in the rotator cuff
\n\u2022 Low-back pain caused by improper form
\n\u2022 Knee pain from jumping and other high impact exercises
\n\u2022 Ankle sprains and strains
\n\u2022 Hand and wrist tendonitis
\n\u2022 Elbow pain from repetitive movements or hand weights that are too heavy
\n\u2022 Shin splints
\n\u2022 Hip and groin pain from hyperextension or overexertion
\n\u2022 Chest pain caused by using too much weight during chest flies or other pectoral exercises<\/p>\n
Equipment malfunctions.<\/strong>\u00a0Trying to achieve a gym-style workout at home can end with a trip to the walk-in. If you don\u2019t have the proper equipment, look for another exercise or use a modification that doesn\u2019t need equipment.<\/p>\n For instance, using a wooden box instead of an actual exercise step can lead to injury. Use equipment and furniture designed for exercising.<\/p>\n Lack of proper form.<\/strong>\u00a0\u201cMake sure your knee is behind your toe.\u201d \u201cYour shoulders and elbows should be aligned.\u201d These are just some of the standard instructions you may hear on workout videos.<\/p>\n But how can you tell if you\u2019re using the proper form? Unless you look in the mirror when you exercise and pause your video, you probably think you\u2019re aligned, but really may not be.<\/p>\n Some video instructors are good at telling you which muscles you should feel working. If you work out at home, find an instructor that offers clear positional cues and follow their instructions.<\/p>\n You can also have a family member watch you do some of the exercises and tell you if you\u2019re in the correct position.<\/p>\n Pushing through the pain.<\/strong>\u00a0Exercise should not hurt. You may feel muscle tightness during the first few days, but it should not hurt to do the activity. If it does, stop and take a few days off. If the pain returns when you start the program again, stop the program and make an appointment with a personal trainer or an orthopedic provider to determine if something more serious is happening.<\/p>\n Using too much weight, too soon.<\/strong>\u00a0Many video-based exercise programs include advanced, intermediate, and beginning exercise modifications. If you\u2019re just starting a program, try completing the easy exercises first to assess the level of difficulty. Work your way up to the more advanced movements using heavier weights.<\/p>\n If you have knee or back pain, the modified exercises will give you a good workout without adding more stress to your joints and muscles.<\/p>\n Doing too much for too long<\/strong>. After exercising for three or four days in a row, give your body a break.<\/p>\n Exercising without a rest day is counter-productive to fitness. Take a few days off or switch up your exercise routine to include a dynamic recovery or a yoga-flow workout.<\/p>\n Exercising too soon in the day.<\/strong>\u00a0It\u2019s tempting to wake up and get the exercise out of the way. But you may enjoy a better performance if you wait 45 minutes before exercising. During this time, you\u2019ll give your circulatory and other major systems a chance to return to normal after rest.<\/p>\n Failing to wear high-quality athletic shoes<\/strong>. Unless you are doing a yoga routine, wear your workout shoes. They will support your arches and help keep your body in alignment during your activity.<\/p>\n Being repetitive.<\/strong>\u00a0Mix it up by focusing on a different type of exercise each day. Your routine should rotate through upper-body, lower-body, core, cardio, and flexibility exercises. Many multi-day programs allow you to work out all parts of your body over the course of several days.<\/p>\n If you cannot find a work-out program outside the gym that fits your lifestyle, walking is always a great option. It is a low-impact, weight-bearing exercise that is proven to produce results.<\/p>\n","protected":false},"excerpt":{"rendered":" If 2020 taught us anything, it was how to exercise at home. But without access to weight machines and personal trainers, the risk of injuries from video-based work-out programs has increased. People injured during home-exercise routines seek treatment for: \u2022 Shoulder pain, strains, and tears in the rotator cuff \u2022 Low-back pain caused by improper form \u2022 Knee pain from jumping and other high impact exercises \u2022 Ankle sprains and strains \u2022 Hand and wrist […]<\/p>\n","protected":false},"author":13,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[34],"tags":[],"class_list":["post-921","post","type-post","status-publish","format-standard","hentry","category-injury-prevention"],"acf":[],"yoast_head":"\n