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How to Prevent Injuries

  1. Warm up
    • Before engaging in any activity, make sure to have a 10 minute warm up to prepare your body for activity.
  2. Gradually increase your training intensity
    • If you are just starting a workout program or progressing your old program, give your body a chance to get used to exercise.
  3. Footwear
    • Make sure you are wearing the right shoe for your foot
    • Some running shoes are made for high arches, some running shoes are made for flat arches
    • Replace your shoes every 6 to 8 months. If your shoes are worn out, they are not providing you with the support you need.
  4. Cool down
    • Take 10 minutes to cool down after exercise to allow your body to calm down before you rest
  5. Stretching
    • Make sure to stretch after your exercise sessions
    • Your muscles get tight and tense after exercise, they need to be lengthened after a bout of exercise
  6. Don’t push through pain
    • You should not be experiencing pain during exercise
    • Stop or modify the activity so that you are pain free
  7. Listen to your body
    • If your body is fatigued or sick, let your body recover
    • Your muscles and joints need time to recover and prepare you for your next exercise session
  8. Get some instruction
    • Make sure you get adequate education on your new activity
    • If your form is not proper, you can get seriously injured
    • Consult a therapist for education
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