Although regular exercise should be a part of everyday life for maximum health benefit, it is equally important to workout in the right way to avoid injury. Doctors and fitness coaches warn against certain workout trends due to the risk of sustaining a serious injury or enduring chronic pain. If you feel uncertain whether you might be following unhealthy exercise trends, check with your doctor or personal trainer for advice on proper exercise form.
Crunches Are Mostly Ineffective
People who wanted to improve the strength and appearance of the abdominal area used to think nothing of doing 100 or more crunches or sit-ups in a row. Unfortunately, these exercises do little to reduce abdominal fat. There is also a high likelihood you will not perform the crunches or sit-ups well after doing so many. A better idea is to consume a clean and healthy diet and switch crunches and sit-ups for a different exercise that activates your body’s core using compound movements.
Behind the Head Pull-Downs
Also known as lat pull-downs, this workout puts you at high risk of injury due to placing your body in vulnerable positions. It involves sitting on a workout bench while pulling a crossbar down behind your back. This position places stress on the shoulder’s anterior joint capsule and can eventually cause shoulder impingement or a torn rotator cuff. If you enjoy this exercise, consider pulling the crossbar down in front of your head instead. It is also important to stop the lat pull-down the moment you feel any neck, shoulder or arm pain.
The Dangers of Using a Treadmill Incorrectly
Walking or running on a treadmill can make an excellent alternative to exercising outdoors when the weather is too cold or rainy to do so comfortably. However, it requires extreme concentration and balance to avoid a serious injury. One common and serious injury is for a person’s hands to get trapped underneath the belt. This can happen due to a sense of unbalance and extending the arms to brace himself or herself. Falling on a moving treadmill can cause severe friction burns, especially if the belt is moving at a fast speed.
The best way to avoid injury on a treadmill is to use the belt clip. Fitness experts also recommend not holding something small in your hand like a smartphone that you could drop and then injure yourself trying to retrieve. Never turn the treadmill on until both feet are firmly in place and you don’t feel distracted by anything else.
Are You Struggling with an Old Sports or Exercise Injury?
Sometimes a minimally invasive surgery may be the answer to chronic pain. If you have tried other methods to eliminate your ongoing back pain to no avail, contact Capital City Neurosurgery to schedule a consultation with Dr. Kelly Kiehn. You could be back to exercising regularly before you know it.