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The Most Common Workout Injuries (And Why You're Experiencing Them)

2nd December 2021

2nd December 2021

By Shivraj Bassi

Ouch! Is that a twinge in your ankle, a pain in your knee and an ache in your elbow? Not again...

Your body is a precious resource, and you don't want to unknowingly injure yourself during your workout. That's why we're here, and that's probably why you're reading this article right now, correct? Thought so.

While a busted knee from a hard workout might feel like it gives your bragging rights, it's not cool to injure yourself because you're working out too hard. Learn how to push your body safely with our guide to finding your limits without hurting yourself.

Why do we sustain common workout injuries? 

Most sports injuries are from overuse and can become chronic. Although it may seem as though injuries are simply part and parcel of working out regularly, this is not true and most are completely preventable. If you’re keen to train but don’t want to have to worry about injury setbacks, check out these five common causes of injury and make sure avoid, avoid, avoid.

Experiencing common workout injuries and want to know how to avoid them? Here we've pulled together some of the most common workout injuries and our tips for injury prevention. 

The most common workout injuries: revealed 

Let's not beat around the bush: here's the list you've been looking for...

  • The dreaded shin splints 
  • Sprained ankle(s)
  • Pulled muscle
  • Wrist sprain 
  • Knee injuries 
  • Shoulder injuries 
  • Tendinitis

So, now you know what you're potentially in for (if you haven't yet sustained one of these common workout injuries), fingers crossed you don't become victim to one of these potentially painful conundrums. If you're in the unfortunate position of already having one of these troublesome injuries, read on... you're going to need to work out why you've sustained this injury to ensure it doesn't happen again. 

1. You're pushing too hard

Don't walk before you can run (in some cases, this is literal advice). It's important to not increase the intensity of your workouts too much too soon, and to make sure that you know your limits.

You should always feel in control. If you’re running, don’t add more than 10% per week in time or distance and if you're weight training, increase weights gradually, at a consistent pace.

2. You're not warming up properly

Slow and steady wins the race. Kicking a workout off at 100% effort will lead to burnout and muscle injury. Start off with some static stretching and build up to gentle movements to keep your muscles flexible and prevent strains. Not only will your body be gradually alerted to the change of state and respond accordingly, but you'll be able to go for much longer.

3. You're wearing the wrong gear

Does the phrase 'all the gear, but no idea' ring a bell at all?

Whilst we're sure you know what you're doing, we want to make one thing clear. Wear good shoes, not just ones that look good. Choose trainers or sports shoes that suit your needs and can give you some support and protection.

If you're not sure, you could always ask in a sports shop for help if you aren’t sure - and don't just buy those trendy shoes that all the influencers are wearing because they match your leggings. Or, if you're into running, you could (and should) check out our nifty guide on Our Five Top Tips To Selecting The Best Running Trainer For You. Always here to help!

4. You're not giving yourself time to recover

Always end your workout with some stretches to warm down, and take rest days to give yourself time to fully recover. Rest allows your muscles to build so you can keep working hard. Your muscles are supposed to be sore after a workout, and it's okay to work out again when they feel like this, but don't overdo it. If something feels wrong, lay off until you have properly recovered. Use a foam roller on sore or tight muscles.

Support your recovery with the right nutrition - get plenty of protein and ensure you're hitting your daily recommendations of vitamins. Check out The Recover Capsules to guarantee that you're getting the minerals and vitamins needed for healthy recovery.

5. You're not mixing it up (enough) 

Vary your training. Incorporate strength training as well as cardio into your workout routine. Adding two resistance sessions per week can help to increase strength and prevent injuries.

Weight training is also a great way to tone up and burn fat. Work out on different surfaces such as grass or sand as well as at the gym, and focus on doing a wide variety of different exercises. This will challenge your muscles while preventing overuse. 

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Imagine a gadget that gives you real-time insights into how your body reacts to every meal, promising to boost your athletic performance and improve your eating habits. Sounds amazing, right? But is there enough scientific research to back these claims? I recently sat down with one of Innermost's resident nutritionists, Isabelle Spellissy, to cut through the hype and see what CGMs are really all about and what they’ve actually been proven to achieve.  "What Are CGMs?" Continuous Glucose Monitors track your blood sugar levels around the clock. They use a small sensor typically attached to your arm, and allow you to check your glucose levels on your phone. This tech provides info on how your glucose levels fluctuate based on what you eat, your exercise routines, stress, and sleep patterns.For diabetics, CGMs are a game-changer, helping them maintain their glucose levels within a target range and improving their health outcomes. But now, manufacturers are marketing CGMs to everyone, not just diabetics, with promises of optimising blood sugar for peak physical and mental performance. This trend, pushed by personalised nutrition companies, has sparked a surge in interest from non-diabetics who are eager to try them out. "The Promises of CGMs" For those without diabetes, CGMs are touted with several shiny benefits, all aimed at boosting health, wellness, and performance: Metabolic Health Monitoring: Get a grip on how food, exercise, and lifestyle choices impact your glucose levels. Nutritional Guidance: See how different foods affect you, helping you choose meals that keep your blood sugar stable. Stress and Sleep Insights: Understand how stress and sleep affect your glucose levels, helping you manage both better. Early Detection of Insulin Sensitivity Issues: Spot early signs of insulin resistance or prediabetes, giving you a chance to make changes before it’s too late. 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Instead of parting with your hard earned cash and jumping on the CGM bandwagon, here are some proven alternative strategies to boost your health: Dietary Modifications: Eat whole, nutrient-rich foods. Balance your meals with carbs, proteins, and fats to maintain steady energy levels. Meal Routine and Portion Control: Stick to a meal schedule and watch your portion sizes to avoid energy crashes. Keep Tracking: Use a food journal or app to track what you eat and how it affects you. This can help to make informed choices about your food intake and adjust as needed. Regular Exercise: Mix in cardio, strength training, and flexibility exercises to improve your fitness and mood. Gut Health: Eat fiber-rich and fermented foods to support your gut. Consider prebiotics and probiotics for an extra boost. Feel free to check out The Digest Capsules. Hydration: Drink plenty of water. Proper hydration is essential for overall health, energy levels, cognitive function, and athletic performance. We’ve got something coming soon that could help with that. Watch this space. By focusing on these holistic lifestyle changes, you can enhance your diet, performance, gut health, mood, and stress levels without needing a CGM. To wrap it up, the buzz around CGMs for non-diabetics is growing, and we might see more benefits and guidelines with further research. But for now, if you’re living a healthy lifestyle, you probably don’t need one of these gadgets. Some people are excited about their potential, but it’s best to approach CGMs cautiously and consult healthcare professionals to make sure you’re using them safely and effectively. Stay smart and keep it simple. References: Beck, R. W., Riddlesworth, T., Ruedy, K., Ahmann, A., Haller, S., Kruger, D. F., ... & Bergenstal, R. M. (2017). Continuous glucose monitoring versus usual care in patients with type 2 diabetes receiving multiple daily insulin injections: a randomized trial. Annals of Internal Medicine, 167(6), 365-374. Basu, A., Dube, S., & Basu, R. (2019). Continuous glucose monitoring: a powerful tool for the non-diabetic population. Expert Review of Medical Devices, 16(11), 903-913. Pettus, J. H., Edelman, S. V., & Price, D. A. (2020). How Patients with Type 1 Diabetes Use Continuous Glucose Monitoring Data and Make Insulin Dosing Decisions. Endocrine Practice, 26(6), 625-630. Read more
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