Pay Attention to 4 Simple Things to Prevent Injuries While Exercising

Dream - Exercising should be a routine and a right that every person's body should obtain. Our habit of exercising usually stops when we start entering the college period because there are no physical education classes.

However, exercise should not only be limited to fulfilling academic obligations. You should make it a routine. Dream's friend can run, swim, cycle, or engage in other types of sports so that exercise activities can be enjoyed.

Although it seems easy to do, you must pay attention to the movements of exercise to make the impact on the body more effective. Exercising without paying attention to some important things can cause injuries.

Here are exercise tips to prevent injuries from Orthopedic and Traumatology Surgeon, Asa Ibrahim.

1. Doing Warm-up

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This is the most frequently overlooked cause of injuries. Do dynamic or static stretching for at least 15-30 minutes before exercising. Especially, if you are doing high-risk sports.

2. Lifting Weights According to Your Ability

Pay attention to the amount of weight to be lifted during exercise. Don't lift weights that are heavier than your muscle strength.

"Muscles protect our joints, so if you are overweight/obese and your muscles are WEAK, you must avoid high-impact sports such as badminton/futsal/basketball because the risk of injury is VERY HIGH," said Asa through an Instagram post.

Even if you have done sufficient warm-up and training, heavy weights still have the potential to cause injury. Moreover, if the muscles are not well-trained and the body is overweight or obese.

"So it's really important for friends who are still obese to wisely choose the right sports."

3. Don't Let Chronic Muscle/Joint Pain Persist

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Don't let the muscles or joints start to feel painful, especially if it happens frequently.

"Usually, it's because someone has been experiencing mild pain in their knees/shoulders/arms, but they can still exercise. But over time, the condition worsens. Eventually, it becomes a serious injury that is difficult to heal," he said.

Consult a doctor immediately if you experience joint pain to prevent difficult-to-treat injuries.

4. Choosing the Right Type of Exercise

"As we get older, there will be physiological changes in our bodies that, if we are not aware of them, will increase the risk of injuries."

The capacity of muscles, tendons, ligaments, and joints will decrease as we age. Even if you were active in sports at a young age, your body's abilities will decline if not regularly trained and if there is weight gain.

So, choose the type of exercise that suits your age and body capacity to avoid injuries.

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A post shared by dr. Asa Ibrahim, Sp.OT (@dr.asaibrahim)