15 Tips for a Better (and Safer) Workout

For those who play sports or engage in other vigorous physical activity, injury is always a concern. Not only is it (really) no fun, but an injury can "sideline" your workout regimen for week or even months. If you are out of commission long enough, an injury can undo all of the progress you've made, no matter how dedicated you've been to your workout routine.

Here are some tips to help avoid injury and keep you moving ahead in your fitness goals. (Remember to consult your healthcare practitioner or trainer before beginning any new exercise routine, especially if your fitness level is low to start with.)

1. Stop and Go

If you play a sport that requires a full sprint, remember that a full sprint strains the muscles of the lower body. To combat this, do stop-and-go exercises. For example, run 30 meters at about 80 percent of your effort, slow to a jog for five to 10 meters, then run again for another 30 meters. Repeat this process five times. (Interval training such as this has also been shown to increase calorie burn and weight loss, over traditional steady "aerobic" exercise.)

Image via Wikipedia2. On bended knees

Almost 3 out of four ACL injury occurs when players are landing or turning. If your knees are bent instead of straight, the risk of injury is greatly reduced according to a report in the JAAOS (Journal of the American Academy of Orthopedic Surgeons).

3. Cool down

Heatstroke is not something that can be easily cured like headache. To avoid it, stay cool and hydrated. Be sure the combined temp an humidity is less than 160. This is according to Dr. Dave Janda of the IPSM.

4. Get the proper equipment

Badly fitting gears or ill sized equipment can be a cause of  training injuries. The extra money spent on proper equipment goes a long way.

5. Do it the right way

Bad technique is just as bad as, well, bad equipment. Seek advice from pros and trainer, this advice are invaluable to your exercises or training.

6. Go West (or whichever direction)

If you're playing or training in multiple directions, your warm up should also. Move sideways, backward, forward and all the motions you might be doing. This allows your body to be prepared.

7. Have yourself filmed

The camera doesn't lie. Show your video to a person well versed in your training, so he can give a critique of your fitness regimen, and point out any improper form that could cause strain or injury.

8. Loosen the shoulders.

Even a slightly injured rotator cuff can shut down the function of a shoulder. You might want to include stretching to protect your rotator cuffs.

9. Take an early dip

Schedule your swimming sessions early. The less people in the pool means less of everything in the pool! (Though this is more a general health tip than injury prevention!)

10. Protect yourself

Wearing custom-fitted mouth guards reduces the risk of  injuries by as much as 82 percent, according to a study at UNC at Chapel Hill. Plunk out the cash for a custom-fitted mouth guard and it'll last for years including your smile and teeth.

11. Smooth out your tendons

Inquire about ultrasound needle therapy. These procedure is minimally by using ultrasound to guide a needle. The needle smoothens the  bone, breaks up calcifications, and fixes scar tissue. Thirteen out of twenty patients saw improvement, and the session takes only about 15 minutes of your time.

Image by Ed Yourdon via Flickr12. Buy your running shoes after work.

Shop in the evening, the feet are swollen after a day of work. This approximates how your feet will be after three miles of running.

13. Do off road running.

If the surface is unstable, it trains the ankles to be stable, by building up the muscles and tendons that rotate your feet in all directions. Stronger and more flexible muscles are less likely to suffer an injury. (Just be careful starting out, so you don't injure yourself in the process!)

14. Know where you're going.

Whether its biking, or skiing, be sure to have a dry run down any path first. A lot of injuries can be avoided when you're familiar with the route taken.

15. Train hard.

Anxiety reduces your peripheral vision by three degrees and slows the reaction time by almost 120 milliseconds, according to an article of the Journal of Sports Sciences. When the going gets difficult, the veteran athlete rely on skills they've trained for and practiced. It keeps them cooler under pressure, widening their vision so they can see react much faster.