With the Covid-19 pandemic forcing gyms and studios to close their doors, many people have turned to home workouts as a way to stay fit and active. Working out at home comes with several benefits, including the convenience of not having to commute to a gym and the cost-effectiveness of not having to invest in expensive gym memberships or equipment. Plus, it offers a unique opportunity to bond with loved ones through buddy workouts. However, it’s important to be aware that injuries can still occur, whether you’re following a high-intensity workout regimen or lifting weights with improper form.
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To shed light on this issue, we reached out to Dr. Mickey Mehta, a globally renowned holistic health guru and corporate life coach, to understand the common causes of injuries during home workouts. By recognizing these mistakes and taking proactive measures, you can significantly reduce the risk of workout-related injuries.
Common Injuries to Watch Out For
Here’s a list of the most common injuries that can occur during a home workout:
- Spasms in the back
- Pinched nerves
- Gaps between the vertebrae L4 and L5
- Shoulder dislocation
- ACL tear
- Rotator cuff injuries
- General spasms, sprains, and inflammation
Tips to Prevent Home Workout Injuries
Injuries during home workouts are often the result of major or minor mistakes. Let’s explore some of these mistakes and learn how to avoid them, as advised by Dr. Mickey Mehta.
1. Skipping Warm-up
According to Dr. Mehta, the biggest cause of injury during home workouts is neglecting the importance of a thorough warm-up. He recommends dedicating 25 to 30 percent of your workout time to warm-up exercises. Whether you choose to start from top to toe or vice versa, make sure you allocate sufficient time to prepare your body for the workout ahead. By skipping warm-up exercises, you increase the chances of experiencing spasms and soreness.
2. Lack of Supervision
Working out at home can sometimes mean exercising without supervision. Without someone to guide you, it’s easy to get carried away with excess repetitions, lifting heavier weights than you should, or performing awkward movements in improper positions. Additionally, neglecting to cool down and recover through gentle stretching and a relaxed cool-down workout can also contribute to injuries. Therefore, it’s crucial to pay attention to your form and pace, even when working out alone.
3. Lack of Health Awareness
One common mistake during home workouts is failing to consider any pre-existing health conditions. If you have weak joints, heart disease, high blood pressure, arthritis, kidney disease, or cancer, it’s important to seek professional guidance. Without the necessary knowledge of your own health limitations, you may unknowingly put yourself at risk for muscle strains, ligament sprains, or even more serious injuries like fractures, dislocations, or tendon ruptures.
4. Adequate Space
When selecting a room for your home workouts, it’s essential to choose one with sufficient space and proper ventilation. Take a 360-degree turn with your arms outstretched to ensure you have adequate room to maneuver without the risk of collisions or injuries. Additionally, check that the floor is not slick or moist, as this could lead to slips and falls.
5. Quality Equipment
Using unstable or low-quality equipment during your home workouts is a recipe for disaster. These types of equipment can result in upper or lower body injuries, and in some cases, even infections. Investing in quality equipment not only helps increase exercise efficiency but also ensures better results in a shorter period of time. If you plan to do exercises or stretches on the floor, make sure to use a yoga mat for comfort and stability.
6. Embrace Variety in Your Routine
Repetitive actions can lead to overuse injuries, such as tendonitis or shin splints. To avoid these ailments, incorporate a fusion of different workouts into your routine. By regularly focusing on different areas of your body, you can prevent certain muscle groups from getting overused. This variety will not only keep your workouts interesting but also promote overall body strength and balance.
7. Prioritize Rest and Recovery
Don’t forget to give your body the rest it needs to recover between workouts. Allowing adequate time for rest will help replenish your energy levels and prevent overexertion. Remember, rest is just as essential as exercise when it comes to achieving optimal fitness results.
By following these tips and being mindful of your body’s limits, you can enjoy the benefits of home workouts while minimizing the risk of injuries. Stay motivated, stay safe, and make the most out of your home fitness journey!