{"id":20585,"date":"2023-06-27T15:38:51","date_gmt":"2023-06-27T20:38:51","guid":{"rendered":"https:\/\/www.zocdoc.com\/blog\/?p=20585"},"modified":"2023-07-19T12:58:28","modified_gmt":"2023-07-19T17:58:28","slug":"6-tips-for-avoiding-muscle-injuries","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/advice\/6-tips-for-avoiding-muscle-injuries\/","title":{"rendered":"6 Tips for Avoiding Muscle Injuries"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Overuse or an awkward movement can often lead to muscle injury \u2014 trauma or tears in connective muscle fibers. <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/10-common-sports-and-exercise-injuries\/\"><span style=\"font-weight: 400;\">Athletes sometimes experience muscle injuries<\/span><\/a><span style=\"font-weight: 400;\"> during competition, often after straining a tendon or tearing a ligament. Over time, repeated muscle injuries can <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/common-contributors-to-chronic-pain\/\"><span style=\"font-weight: 400;\">lead to chronic pain<\/span><\/a><span style=\"font-weight: 400;\"> and create inflammation in joints, hips and the back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to protect yourself against muscle injuries on and off the sports field. Staying injury-free can improve self-confidence, keep your health strong, and help you avoid trips to <\/span><a href=\"https:\/\/www.zocdoc.com\/urgent-care\"><span style=\"font-weight: 400;\">urgent care<\/span><\/a><span style=\"font-weight: 400;\">. Consider strategies like warming up before exercise, adjusting your sleep position and starting workouts slowly to reduce muscle injury risks.<\/span><\/p>\n<hr \/>\n<h2>1. Warm-up<\/h2>\n<p><span style=\"font-weight: 400;\">Research identifies several strong benefits to warming up before a workout. An adequate <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5833972\/\"><span style=\"font-weight: 400;\">warm-up helps to improve blood flow and muscle temperature<\/span><\/a><span style=\"font-weight: 400;\">, reducing injury risk once your muscles are moving at full speed. Stretching during a warm-up helps to <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/how-stretching-keeps-your-joints-moving\"><span style=\"font-weight: 400;\">maximize your joints\u2019 range of motion<\/span><\/a><span style=\"font-weight: 400;\">. In one study, warming up was shown to <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19996770\/\"><span style=\"font-weight: 400;\">improve athletic performance by 79%<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A thorough warm-up should last more than a few minutes. Your warm-up should <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/exercise-101-dont-skip-the-warm-up-or-cool-down\"><span style=\"font-weight: 400;\">last at least 5-10 minutes<\/span><\/a><span style=\"font-weight: 400;\">, focusing on the muscle groups you plan to work out. You can vary your <\/span><a href=\"https:\/\/www.nhsinform.scot\/healthy-living\/keeping-active\/before-and-after-exercise\/warm-up-and-cool-down\"><span style=\"font-weight: 400;\">warm-up with activities<\/span><\/a><span style=\"font-weight: 400;\"> like jogging, arm swings, lunges and squats. Keep warm-up activities low-intensity and low-impact \u2014 enough to prepare you for exercise without spending too much energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few other ways to warm up your muscles before physical exercise:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Walking;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High knees or butt kicks;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping jacks;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shadow boxing;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dynamic stretches, like arm swings;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side-stepping in place.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Performed correctly, warm-up exercises can offer their own health benefits. For example, walking once a day can <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/the-health-benefits-of-walking-daily\/\"><span style=\"font-weight: 400;\">improve your muscle strength, balance and sleep<\/span><\/a><span style=\"font-weight: 400;\">. Yoga is known for <\/span><a href=\"https:\/\/www.lung.org\/blog\/yoga-tai-chi-and-your-lungs\"><span style=\"font-weight: 400;\">improving breathing quality<\/span><\/a><span style=\"font-weight: 400;\"> and protecting the body from injury.<\/span><\/p>\n<h2>2. Cool down<\/h2>\n<p><span style=\"font-weight: 400;\">Many athletes remember the warm-up before exercise, but they forget to cool down. Cooling down after physical activity helps <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5999142\/\"><span style=\"font-weight: 400;\">improve recovery times and prevents immune system depression<\/span><\/a><span style=\"font-weight: 400;\">. It also helps to gradually return your heart rate to a normal pace. <\/span><span style=\"font-weight: 400;\">Many cool-down exercises are similar to ones you might perform during a warm-up. They can include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretching;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Foam rolling;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jogging;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deep breathing;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If possible, <\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/warm-up-cool-down\"><span style=\"font-weight: 400;\">cool down while your muscles are still warm<\/span><\/a><span style=\"font-weight: 400;\">. This helps prevent lactic acid buildup, which can cause cramping and other forms of muscle contraction. <\/span><a href=\"https:\/\/rightasrain.uwmedicine.org\/body\/exercise\/how-to-cool-down\"><span style=\"font-weight: 400;\">Repeat stretches 3-5 times<\/span><\/a><span style=\"font-weight: 400;\"> to delay, even prevent, muscle soreness after working out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many seasoned athletes also include hydration in their cool-down process. Drink water before, during and after exercise to replace fluids and <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4993146\/\"><span style=\"font-weight: 400;\">prevent the negative effects of dehydration<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2>3. Incorporate strength training into your workout<\/h2>\n<p><span style=\"font-weight: 400;\">Strength training refers to a group of exercises that improve the quality and capacity of your muscles. They help you build muscle, manage weight and improve joint health. These exercises also offer several benefits unrelated to physical exercise. Certain strength workouts help <\/span><a href=\"https:\/\/www.nytimes.com\/2018\/06\/06\/well\/weight-training-may-help-to-ease-or-prevent-depression.html\"><span style=\"font-weight: 400;\">improve your mental health<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28919335\/\"><span style=\"font-weight: 400;\">preserve the quality of your sleep<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strength training doesn\u2019t mean lifting the heaviest weights in the gym. Instead, you can see meaningful health benefits by creating resistance. For example, use resistance bands to mimic traditional bodybuilding exercises without the use of dumbbells. Consider activities like push-ups, pull-ups and squats, which use your body as a counterweight to improve strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few other low-strain methods to gain muscle:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift or swing light weights, like a kettlebell;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthen your core through lunges or sit-ups;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Challenge your muscles with gymnastic rings or other forms of suspension training;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve control over your body\u2019s weight through Pilates;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit against a wall, hold a plank, or perform other isometric exercises that require you to hold an unmoving position for a set period of time;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Participate in water exercises to strengthen muscles against water resistance.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Just like regular exercises, low-strain activities also require a warm-up and cool-down period. It\u2019s important to build up your workouts over time, starting with small amounts of weight. This helps your body avoid muscle injuries and acclimate to your workout methods.<\/span><\/p>\n<h2>4. Readjust your go-to sleeping position<\/h2>\n<p><a href=\"https:\/\/www.zocdoc.com\/blog\/what-is-beauty-sleep-and-why-does-it-matter\/\"><span style=\"font-weight: 400;\">Beauty sleep matters<\/span><\/a><span style=\"font-weight: 400;\">. It protects mental health, reduces inflammation and improves focus during the day.\u00a0 But after a full day, you might struggle to fall asleep. If you can\u2019t get comfortable, sleep might be particularly difficult to come by. <\/span><a href=\"https:\/\/www.uprightpose.com\/blog\/posture-and-sleep\/\"><span style=\"font-weight: 400;\">Bad sleep posture<\/span><\/a><span style=\"font-weight: 400;\"> can lead to a range of issues \u2014 from back pain to muscle pressure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Improving your bed posture is often the first step in achieving better, fuller sleep each night. Make sure to use sleep positions that encourage rest and recovery. Sleep on your back or side, <\/span><a href=\"https:\/\/www.sleepfoundation.org\/sleeping-positions\/sleeping-on-stomach\"><span style=\"font-weight: 400;\">not your stomach<\/span><\/a><span style=\"font-weight: 400;\">. This allows you to <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/what-to-do-if-you-throw-out-your-back\/\"><span style=\"font-weight: 400;\">avoid back strain<\/span><\/a><span style=\"font-weight: 400;\"> while <\/span><a href=\"https:\/\/www.sleepfoundation.org\/sleeping-positions\/side-sleeping\"><span style=\"font-weight: 400;\">improving gut health<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few more tips to improve sleep quality:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a pillow between your legs, or under your knees, to relieve back pressure;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a mattress, pillow, and other sleep materials that are soft but supportive;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten out muscles to avoid curling or sleeping in a prone position;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Follow a sleep schedule that identifies when you wake and sleep each day;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit time on your phone for at least 60 minutes before you get into bed;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Participate in yoga, meditation or other stress-relieving activities before sleep.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Waking up relaxed and refreshed isn\u2019t luck. The right evening preparation and sleep posture can protect muscle health and promote daytime productivity.<\/span><\/p>\n<h2>5. Start workouts slowly<\/h2>\n<p><span style=\"font-weight: 400;\">Even after your warm-up, it\u2019s still important to start your workouts at a controlled pace. Start slowly to ease your body into physical activity. This helps gradually elevate your heart rate and gives your muscle time to adjust to any demands. It also helps prevent any muscle strains you might experience from beginning a workout too quickly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Begin exercise at a low intensity, before gradually increasing the pace. This might mean jogging before sprinting or easing into a pool workout. If you take breaks during a workout or competition, start workouts slowly when you resume activity. Some research even finds that <\/span><a href=\"https:\/\/www.mdanderson.org\/publications\/focused-on-health\/why-slow--low-impact-exercise-can-be-good-for-your-health.h14-1593780.html\"><span style=\"font-weight: 400;\">slow, low-impact workouts might be better for the body over time<\/span><\/a><span style=\"font-weight: 400;\"> than high-intensity exercise.<\/span><\/p>\n<h2>6. Listen to your body<\/h2>\n<p><span style=\"font-weight: 400;\">You know your physical limits better than anyone else. No matter your exercise goals, it\u2019s important to avoid pushing your body beyond its limit. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12696983\/\"><span style=\"font-weight: 400;\">Overexercising your body<\/span><\/a><span style=\"font-weight: 400;\"> can quickly lead to muscle strains and more serious forms of injury. It can also suppress immune system functionality and cause burnout, which actually decreases your performance over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Listening to your body is particularly important during exercise. Obvious pain, particularly in your muscles or joints, is a strong sign that a particular workout is doing more harm than good. Inflammation and a reduced range of motion can also indicate a pending injury. End or scale back your exercise habits if you notice that your body is on the verge of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Treat all warning signs of muscle injury seriously. Rest your muscles and apply a heating pad or ice to relieve pain. You should also consult a medical professional who can provide more insight into your condition. They might prescribe a treatment plan of rest, recovery and low-impact exercise. They may also recommend preventative stretches or habits that lower your risk for muscle reinjury.<\/span><\/p>\n<hr \/>\n<h1 style=\"text-align: center;\">Need a doctor? Find one on <a href=\"https:\/\/www.zocdoc.com\/\">Zocdoc<\/a>.<\/h1>\n","protected":false},"excerpt":{"rendered":"<p>From stretching to listening to your body, there are many ways to prevent injury. <\/p>\n","protected":false},"author":82,"featured_media":20171,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[228],"tags":[106,83],"class_list":["post-20585","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advice","tag-treatment","tag-wellness","reviewer-dr-nassim-assefi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Tips for Avoiding Muscle Injuries - Advice<\/title>\n<meta name=\"description\" content=\"Incorporate strength training into your workouts, participate in warm-up and cool-down activities, start slow, and adjust your sleep position to avoid muscle injuries and improve muscle performance and flexibility.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zocdoc.com\/blog\/advice\/6-tips-for-avoiding-muscle-injuries\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Tips for Avoiding Muscle Injuries - 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