Can you relate to the following scenario? After putting it off for too long, you commit to get fit-only to find yourself injured or in some type of discomfort the minute you start working out. All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain.

Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.  And while it may be surprising that so many experience injuries on a repetitive basis, this points to the importance of really learning how to work out for your body and your individual needs. If you start with imbalances or small ailments (which most people have), it is more than likely that you will exacerbate the problem by exercising on top of it.  Not everyone will choose to work with a personal trainer, but it is important to correct those ailments before and as a part of a fitness program so that you can experience success without pain. For, now the following information will give you a start:

Top 3 Workout Injuries
The following three ailments occur commonly among active people. Let's explore the cause of each and then detail your very own injury prevention plan-because let's face it, you simply don't have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives-and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:
     *Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
       *Weak muscles: If you have a desk job (or  any other job that requires you to be in one position for hours on end) then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.  
       *Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur. In addition, we have to address muscle tightness's that result from sitting all the time, like the hamstrings (back of the leg) which will eventually pull the pelvic bone out of alignment which will eventually contribute to back pain and a generally weakly functioning core.

Your 5-Step Injury Prevention Plan
Injuries don't have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury.  Remember that these are suggestions to start with-however, nothing replaces having a professional assess your personal needs and injury to improve the results of imbalances and injuries.

Step 1: Stretch
What is more boring than stretching? You want to exercise, not sit around touching your toes-right? Even though it isn't exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains-remember? Take the time to stretch everyday before and after your workout to stave off injury. Stretching your entire body is literally like 'therapy' to your muscles, ligaments and tendons, but if you are short on time, specifically target the muscles of the core, the hamstrings and quadriceps for a start.

Step 2: Warm Up
Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a warm up (duration depends on your needs and fitness level) in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears. Warming up can be as simple as brisk walking, slowly going up and down the stairs, or using a stationary machine for 5 to 15 minutes.

Step 3: Proper Gear
For most fitness enthusiasts proper gear has everything to do with their shoes. Don't be fooled-not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren't too tight or too loose. If you are prone to ankle injuries then try a pair of cross trainers for extra support. Purchase shoes at a store with sales people prepared to help you with your fitness needs.

Step 4: Lifestyle
Stop for a moment and think about your car-if you don't maintain it with regular tune ups, oil changes and quality fuel then you can't expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury. Sounds like a round-about way to avoid muscle injures, right? Just remember that the body you have is the sum of all of its parts and each system influences each other. You cannot separate the function of muscles and what you choose to eat any more than you can separate your heart and its arteries.

Step 5: Condition
This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves when starting something new. When exercise programs are started and stopped sporadically your muscles are most likely to become injured. So, as you have heard from me before-consistency is the key!

Of course being conditioned also has another great benefit that everyone enjoys - you get to look and feel great! And who doesn't what that, right?

The ultimate injury prevention plan is to work with a professional!  Not only will you reap all of the wonderful rewards of working with a Personal Trainer who is educated and experienced to create a plan based on your specific goals, but she has an eye trained to work with you in a way most beneficial to your body.
Call MissFIT to get started with a Personal Trainer of your own!  You will not regret it.