“No pain, no gain” doesn’t always ring true when we’re speaking about fitness goals. If you feel pain or discomfort during physical activity, it’s time to assess the cause to avoid any serious or chronic injuries. Here is a list of proper ways to push yourself and start reaching your fitness goals without causing pain or injury.

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Warm-up & Stretch

Stretching and a proper warm-up are essential to activating our muscles and preparing them for the workout ahead. Starting slow and building intensity gradually gives our body time to adjust and start working at its full potential. Many people make the mistake of going too hard too soon and often get disheartened when they aren’t reaching their goals. Give yourself ample time to reach those goals by slowing down and practicing patience with yourself. Results will come if we don’t rush them!

Take Breaks

Rest is just as essential to hitting our workout goals as the workout itself. If we are working out on fatigued muscles every day of the week, our body never has the chance to recover. By not taking a day off, we also increase our chances of injury. Some research suggests a minimum of 48-hours of rest is optimal to allow recovery and prevent injury, but this number can vary for everyone. If you are unsure about how long you should be resting post-workout, call your trusted Physical Therapist for guidance.

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Nutrition & Hydration

The food we eat is the fuel our body needs to operate at it’s very best. Staying hydrated and eating a balanced diet is just as important as our workout itself. Incorporating carbohydrates pre-workout can fuel our body with the energy it needs for a successful workout and eating lean proteins and vegetables post-workout can assist our bodies in building muscle.

 

Whether you are a seasoned athlete or just getting started, practicing these tips can help you avoid injury and have a more efficient workout. For creating a workout schedule that is tailored to your own needs, abilities, and fitness goals, reach out today to connect with one of our Physical Therapists!