8/6/2015 SafeExerciseOrthoInfoAAOS

http://testyoc.aaos.org/topic.cfm?topic=A00418 1/3

Safe ExerciseWhenpeoplebeginanewexerciseprogram,theyoftenpushtheirbodiestoofarandputthemselvesatriskforinjury.Thecommonnotionthatexercisemustbereallyhardorpainfultobebeneficialissimplywrong.Moderationisthekeytosafeexercise.Safeexerciseprogramsstartslowlyandgraduallybuildupinintensity,frequency,andduration.

Inaddition,ifyouhaveanexistinghealthproblem,suchashighbloodpressure,diabetes,ahistoryofheartdisease,orareasmoker,youshouldcontactyourdoctorbeforebeginninganyvigorousphysicalactivity.

Safe Exercise GuidelinesUseProperEquipment.Replaceyourathleticshoesastheywearout.Wearcomfortable,loosefittingclothesthatletyoumovefreelyandarelightenoughtoreleasebodyheat.Whenexercisingincoldweather,dressinremovablelayers.

Balancedfitness.Developabalancedfitnessprogramthatincorporatescardiovascularexercise,strengthtraining,andflexibility.Inadditiontoprovidingatotalbodyworkout,abalancedprogramwillkeepyoufromgettingboredandlessenyourchancesofinjury.

WarmUp.Warmuptopreparetoexercise,evenbeforestretching.Runinplaceforafewminutes,breatheslowlyanddeeply,orgentlyrehearsethemotionsoftheexercisetofollow.Warmingupincreasesyourheartandbloodflowratesandloosensupothermuscles,tendons,ligaments,andjoints.

Stretch.Beginstretchesslowlyandcarefullyuntilreachingapointofmuscletension.Holdeachstretchfor10to20seconds,thenslowlyandcarefullyreleaseit.Inhalebeforeeachstretchandexhaleasyourelease.Doeachstretchonlyonce.Neverstretchtothepointofpain,alwaysmaintaincontrol,andneverbounceonamusclethatisfullystretched.

TakeYourTime.Duringstrengthtraining,movethroughthefullrangeofmotionwitheachrepetition.Breatheregularlytohelploweryourbloodpressureandincreasebloodsupplytothebrain.

DrinkWater.Drinkenoughwatertopreventdehydration,heatexhaustion,andheatstroke.Drink1pintofwater15minutesbeforeyoustartexercisingandanotherpintafteryoucooldown.Haveadrinkofwaterevery20minutesorsowhileyouexercise.

CoolDown.Makecoolingdownthefinalphaseofyourexerciseroutine.Itshouldtaketwiceaslongasyourwarmup.Slowyourmotionsandlessentheintensityofyourmovementsforatleast10minutesbeforeyoustopcompletely.Thisphaseofasafeexerciseprogramshouldconcludewhenyourskinisdryandyouhavecooleddown.

Rest.Scheduleregulardaysofffromexerciseandrestwhentired.Fatigueandpainaregoodreasonstonotexercise.

8/6/2015 SafeExerciseOrthoInfoAAOS

http://testyoc.aaos.org/topic.cfm?topic=A00418 2/3

Common Sports Injuries

OveruseInjuriesExerciseputsrepetitivestressonmanypartsofthebodysuchasmuscles,tendons,bursae,cartilage,bones,andnerves.Repetitivestresscanleadstomicrotraumasminorinjuriesthatwouldtypicallyhealwithenoughrest.Whenyouexercisetoofrequently,yourbodyneverhasachancetorepairthesemicrotraumas.Asmicrotraumasbuildupovertime,youbecomepronetooveruseinjuries,suchas:

Damagetoelbowcartilageinathleteswhothrow

Heelbursitisandstressfracturesinrunners

Nerveentrapmentinrowers

Kneecap(patellar)tendinitisinvolleyballplayers

TraumaticInjuriesTobuildstrengthandendurancefromexercise,youmustslowlyandgraduallypushyourbodybeyonditslimits.Whenyoupushtoofartoofast,thebodyispronetotraumaticinjuriessuchassprainsandfractures.Manyseasonalsportsinjurieshappenwhenathletesrushtheirreconditioninganddotoomuchtoosoonwithbones,joints,tendons,ligaments,andmusclestheyignoredintheoffseason.

Risk FactorsTherearemanyriskfactorsthatmakeinjuryduringexercisemorelikely.

Theduration,intensityorfrequencyofanexerciseisexcessiveorrapidlyincreasing.

Theterrainorweatherconditionsareextremeorirregular.

Youuseincorrectequipment,suchasathleticshoesthatarenotdesignedforyouractivity.

Youhavebeeninjuredinthepast.

Yousmokeorhaveledasedentarylifestyle.

Youhavelowaerobicormuscleendurance,loworimbalancedstrength,orabnormalorimbalancedflexibility.

Youhaveunderlyingmusculoskeletalconditionsthatpredisposeyoutoinjury,suchasbowedlegsorhigharchesinyourfeet.

First AidAccidentscanhappendespitesafeexerciseprecautions.Ifyoupullamuscle(orworse)duringexercise,applyaprotectivedevicesuchasasling,splint,orbrace.Thenusethefirstaidstandardformusculoskeletalinjures:rest,ice,compression,andelevation(RICE).

Resttheinjury.

Iceittolessenswelling,bleeding,andinflammation.

Applyacompressionbandagetolimitswelling.

Elevatetheinjuryaboveheartleveltoreduceswelling.

Youmayusenonsteroidalantiinflammatorymedicationssuchasibuprofenforpain.Seeyourdoctorifyouhaveseverepain,cannotmovetheinjuredbodypart,orifsymptomspersist.

Lastreviewed:January2012

8/6/2015 SafeExerciseOrthoInfoAAOS

http://testyoc.aaos.org/topic.cfm?topic=A00418 3/3

AAOSdoesnotendorseanytreatments,procedures,products,orphysiciansreferencedherein.Thisinformationisprovidedasaneducationalserviceandisnotintendedtoserveasmedicaladvice.Anyoneseekingspecificorthopaedicadviceorassistanceshouldconsulthisorherorthopaedicsurgeon,orlocateoneinyourareathroughtheAAOS"FindanOrthopaedist"programonthiswebsite.

Copyright2012AmericanAcademyofOrthopaedicSurgeons

Related TopicsAthleticShoes(http://orthoinfo.aaos.org/topic.cfm?topic=A00318)CrossTraining(http://orthoinfo.aaos.org/topic.cfm?topic=A00339)SportsInjuryPreventionforBabyBoomers(http://orthoinfo.aaos.org/topic.cfm?topic=A00178)TrainSmartandStayStrong(video)(http://orthoinfo.aaos.org/topic.cfm?topic=V00001)WarmUp,CoolDown,andBeFlexible(http://orthoinfo.aaos.org/topic.cfm?topic=A00310)

OrthoInfoTheAmericanAcademyofOrthopaedicSurgeons

9400WestHigginsRoadRosemont,IL60018Phone:847.823.7186

Email:orthoinfo@aaos.org