Each year many decide that adding more movement to their life would be beneficial to their health.  In most cases this is correct.  However, with many starting new exercise programs in the New Year, our office sees an increase in exercise related injuries.  Here's how to reach your exercise goals without sustaining injuries.
 
Warm up
The warm up is the most underrated part of your workout.  A good warm up can and will improve workout performance and prevent injury.  When warm, muscles become more pliable which decreases the chances of strains and tears.  A typical warm up consists of light and rhythmic exercise to ready the muscles and body for exercise.
 
Slow and Steady
It's hard to acknowledge that we are not in the shape we used to be.  Many of us try to pick up where we left off in our last exercise program.  This may lead to exercise induced injuries as we know that with inactivity, the body will shed muscle and decrease the neural connections required to perform certain movements.  A good exercise program will take this into account and start off less intense with gradual increases as the body makes these adaptations in response to exercise.
 
Recovery Time 
During exercise muscle fibers actually break.  In the 48-72 hours after exercise, the body works hard to repair these micro tears with stronger muscle fibers.  When there is no attention paid to recovery, what often results is overuse injuries in which fibers are broken down repeatedly without the chance to be repaired.  Recovery time between workouts is just as important as the actual exercise.  
 
Strengthen Your Core
Core weakness is at the heart of many exercise related injuries.  Weakness in the core muscles that support the spine and pelvis occur because of faulty movement patterns, weak muscles, or muscles that do not get appropriate nerve innervation.  Every good exercise program should include movements that focus on strengthening the core and assuming good spinal posture.   
 
Technique is Everything
Many injuries occur because of improper exercise technique.  Good exercise technique helps you to focus on the intended muscles without recruiting help from other muscles.  Recruiting unintended muscles for an exercise often puts them in a biomechanical disadvantage, resulting in injury.  Technique is often compromised when you are fatigued or are using inappropriate weight.  Proper movement pattern is more important that using more weight.