4 Ways To Prevent Exercise Injuries
January 28, 2025
Exercise doesn’t just make us feel younger, it can actually turn off the aging process in our chromosomes. The tips of our chromosomes, called telomers, shorten with age. However, research has shown that exercise can increase telomere length, thereby keeping us “young.”
Does this mean we should all jump into an exercise program right away? “Not so fast," says Chloe Wagers, Lead Athletic Trainer at Franciscan Health in Lafayette, Ind., who says a “gradual start” to a new exercise program is key to preventing injuries.
1. Develop A Good Foundation Of Strength
Kara Robertson, Athletic Trainer at Franciscan Health Lafayette, says that strength training is important for all ages and abilities.
“Strength training not only improves overall fitness but is fundamental for injury prevention and mobility” she said.
Strength training exercises can be broken into essential movement patterns including upper body (pushing and pulling), lower body (knee dominant and hip dominant), and core stability.
2. Manage Exercise Intensity
Starting a new exercise program can put stress on the body. Wagers says it is important not to overdo it early on, which can lead to injury or burnout. He also recommends coming back slowly after a break, vacation or illness.
“When restarting your exercise program, start slow and gradually build back up to your previous intensity and volume,” she said.
3. Give Your Body Time To Recover
Robertson says that giving your body time to recover is just as important as exercise. She stresses the importance of active recovery instead of passive recovery.
“Recovery doesn’t have to be strict rest. The best type of recovery is active recovery. An example of this would be going for a walk or an easy bike ride. Increasing blood flow and getting moving is beneficial to the recovery process and helps to decrease muscle soreness.”
4. Listen To Your Body
Wagers says it’s important to pay attention to things such as pain, soreness or tightness.
“It is critical to listen to your body. Your body will let you know if you are doing too much. If you push through pain, it will often lead to injury which can leave you sidelined and unable to exercise.” It is important to take everything at your own pace, and rest or decrease intensity if your body is telling you to.
