Work Out Injury Free

You may think any workout is better than no workout but when it comes to injury prevention this doesn’t always hold true.

“Most people feel mentally and physically great when they leave the gym,” says Anne Putnam, a certified pedorthist. “However, if you’re just starting an exercise program or are new to the equipment, it’s important to take some precautions or your commitment to becoming more active may quickly result in you becoming less active as you recover from an injury.”

Here are some tips from foot experts to reduce your risk of injury at the gym:

• Ask gym staff to show you how to use each exercise machine properly or carefully read the instruction guide if you are using home equipment.

• Beware of too much too soon. Try to gradually increase your workout time and intensity when starting a new exercise program.

• Ensure you’re wearing appropriate footwear for your foot type as well as the activity that you are doing.

• Replace old, worn out footwear to ensure you are getting the appropriate support and cushioning.

• If you experience foot pain, consult a certified pedorthist to determine if a foot orthotic or specific footwear would be beneficial.

Putnam says heel pain, shin splints and forefoot pain are common injuries seen in newcomers to the gym. Although any exercise equipment can cause injuries, repetitive weight-bearing motions on machines such as the treadmill or elliptical can lead to injuries if an individual has poor technique, wears improper or worn out footwear or has a muscle imbalance or biomechanical problem with their feet or lower limbs.

“The elliptical trainer provides a great workout and individuals often favour it because it is easy to use and usually in plentiful supply,” says Putnam. “However, as the foot never leaves the ground, and instead bends right at the forefoot, an elliptical machine puts a lot of pressure on this sensitive area.”

To avoid injuries, Putnam says it is important to learn how to use gym equipment properly and to consult a certified pedorthist if you experience any lower limb pain following a workout.

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