Starting to exercise is always a great idea, but doing too much too soon can lead to injury. These three injuries are common injuries among fitness beginners:
1. Shin Splints
Shin splints occur when muscles, tendons and bone tissue are overworked, usually as the result of starting a new exercise regimen or increasing your training intensity. They cause pain along the shinbone, or tibia, but can usually be healed with rest and ice.
To prevent shin splints, lower the intensity of your workouts and increase intensity slowly over time. Consider investing in compression sleeves for your lower legs.
2. Sprained Ankle
A sprain usually occurs when an ankle rolls or twists in an unnatural or awkward way. These sprains typically limit the range of motion in the ankle and cause swelling and pain.
To prevent a sprained ankle, warm up before physical activity, be careful on uneven surfaces, wear well-fitted shoes, avoid high-heels and practice stability training, according to the Mayo Clinic.
3. Tendinitis (aka Tendonitis)
Tendinitis happens when tissue connecting muscles and bones becomes inflamed. Some common forms of tendinitis include: tennis elbow, golfer’s elbow, Achilles tendinitis, wrist tendinitis and more. This common injury is characterized by pain or stiffness in the affected tendon.
You can prevent tendinitis by stretching before exercises, improving your technique or form, resting when you begin to feel pain, and mixing up your exercises or cross-training.
As with any exercise program, consult with your health care provider before you begin.