All exercises are not created equally. Some very healthy exercises when done wrong can easily injure you. Taking on too much weight, improper form and a whole host of factors can make a great exercise turn bad quickly.
Walking Injuries
Walking is arguably the safest form of exercise in which to engage. But sometimes injuries can occur when walking shoes are inappropriate or worn out or when walking faster than normal stresses foot or leg tendons.
Plantar fasciitis, which is tenderness on the bottom of the foot or heel, is caused by tendon inflammation. Any change in an exercise routine, like suddenly increasing walking distance, could precede this injury. Those with high arches or who pronate -- walking partially on the inside or outside edge of the foot -- are vulnerable to this injury.
If foot pain from plantar fasciitis is particularly bad in the morning, stretch the tissue by pulling toes toward the shin gently, holding for 10 seconds and letting go. Repeat 10 times.
When walking, wear proper shoes for the type of workout. Walkers need shoes that offer safe padding and support without being hard on the feet.
"Walkers can overwork the area when pounding the pavement, especially when you wear hard shoes on concrete, because there's very little give as the foot lands," says Teresa Schuemann, a physical therapist in Fort Collins, Colo., and a spokesperson for the American Physical Therapy Association.
Got shin splints? This is pain on the front of the shins, caused by small muscle tears along it. This injury is caused by a sudden increase in workout. To heal from shin splints, try biking or a sport that does not cause repetitive impact on legs.
A twisted ankle is always a possibility when running or walking. This injury stretches or tears ankle ligaments. It is recommended to stay away from any high-impact or repetitive exercises that work the ankle. Do lightweight, upper-body workouts or low- to no-impact aerobics like using a stationary bike or swimming.
Weightlifting
Associate Professor Brian Parr, Ph.D. and Head Athletic Trainer Brandon Aiken at the University of South Carolina say that the number-one cause of injury is people doing too much too soon.
”This is especially common among novice exercisers who don't have enough experience to know how they should feel during and after a training session and, therefore, don't recognize the signals that they are doing too much,” Parr and Aiken told Lifehacker.com. “Poor technique is another major factor that contributes to injuries during exercise.”
There is a tendency to push one’s self too quickly. A novice should focus on light weights, which can be just as effective as lifting heavy weights when the number of reps increase. For instance, a workout may involve three sets of 25 to 30 reps.
After learning the proper technique, progress slowly. Work with an instructor who can show which muscles should be fully engaged.
“No pain, no gain” is a sports myth that needs to be debunked. A successful workout will not result in pain, especially sharp pain. A bit of muscle soreness and heaviness is usually the outcome of a good workout.
Risky Exercises
These tend to be popular exercises at the gym. But they hold risks, as discussed below.
Lat Pull-Down Behind the Head
This move involves pulling a weighted bar from above the head downward to the shoulders and behind the head. This forces the shoulder joint into an unnatural position, which could cause an injury like a torn rotator cuff. Also, a too-strong lat pull-down can result in neck bone injuries. A safer lift is the lat pull down in front of the body, using a wide grip on the bar. Return the weight to the up position slowly, feeling the resistance in the upper back.
Leg Press
Many of us start this exercise, which works the quadriceps, hamstrings and glutes, with knees that are bent too deeply. Don’t start this exercise with knees against the chest. Knees should not bend beyond a 90-degree angle; otherwise, the move could cause injury to the back and knees. A safer alternative is to ensure that the backside is pressed against the backrest of the machine. Also, don’t overdo it on the weights.
Squat Machine
On this quadricep and hamstring workout machine, the weight-bearing bar is set such that people who lack proper technique could hurt themselves. Feet should be situated far back enough to maintain balance. Physical therapist Alison McGinnis offers the following suggestion: "Stop when your low back starts to arch excessively, your knees drive forward past your toes or your arms move forward. Whatever depth that is, that is the bottom of your squat." Going past this point will compromise form and heighten the risk of shoulder and spinal injuries. A safer way of doing squats is to do them without weights, holding the position for a count of 10 with high repetitions.
Treadmills
If you look around the gym at the cardio machines, you will notice at least one person with a death grip on the rails of the treadmill. Hanging on for dear life and panting means the machine is set at too high a speed. Using the treadmill like this can cause spinal and shoulder injuries. The machine speed shouldn't be so high that users have to hang on. Focus on good form. If holding onto the rails is necessary, periodically let one arm swing freely. Then alternate. By not holding on, the core is strengthened.
No matter what your mode of exercise, even “safe” exercises could cause injury if done improperly. Before starting any exercise routine, check with a doctor to ensure that a little physical stress is OK. And remember, exercise isn’t punishment – it's essential to mental and physical wellbeing.