September 2, 2014
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Nutrition and Fitness

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How to prevent sprains and strains

Here are some tips to keep your muscles and ligaments free from injury:

  • Warm up before you start exercising. First, do some light cardio for 5 to 10 minutes to warm up your muscles. Then stretch to make your muscles less stiff and reduce the chance of muscles tearing. Gradually build up the intensity and length of your workouts.
  • Slow down your exercises before stopping entirely. Stopping exercise abruptly can cause dizziness. Cooling down slowly helps keep blood circulating at a higher rate so that lactic acid can be cleared more effectively in the bloodstream.
  • If you feel really tired or are in pain, slow down or take a break.
  • Always wear proper fitted shoes and the right protective equipment for the activity you're engaging in.
  • Exercise regularly and eat a healthy diet to keep your muscles in good shape.
  • Be mindful of uneven surfaces.
  • When carrying a heavy object, keep your feet apart and bend your knees. Lift the object slowly and avoid twisting your body. Always ask for help if you need it.

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