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How to reduce aerobic exercise injuries

Sunday, April 25, 2010

Many people have been injured while doing their favorite aerobic activity. The most important thing is that you give your body proper time to heal from the specific injury whether it is  a sprained ankle, damage to the knee joint, broken toes, or even shin splints. If it is a serious injury from a pain and/or mobility standpoint always consult with a doctor.  They will guide you regarding when to begin rehabbing and/or exercising again. Remaining positive though is the goal as most people who take a break from aerobic exercise or weight training exercise, realize even more results after starting up again.

For most people aerobic exercise injuries are the result of bad posture, and for aerobic exercise this is generally related to your lower body form. Standing flat footed, knees bending in during squatting or lunging movements, and rounding of the lower back rounding are the leading causes of how we might get injured while doing aerobic activities. Following are some tips to strengthen our lower bodies.

Try walking backwards on a treadmill. This is going to give you a great workout for your glutes and hamstrings while also strengthening the muscles in your feet. Make sure that as you walk backwards you're extending back far, standing tall, while making sure you are stepping back an equal distance with each leg. Also try walking sideways on the treadmill (changing directions halfway through your workout) to exercise your adductors (inner thighs) and abductors (outer thighs), while also strengthening the muscles in your feet. Another good idea is using the elliptical backwards (same principle) or just doing any of the treadmill exercises listed above on the ground. Challenge your muscles with different movements like these to strength and stabilize the lower body areas most prone to injuries.



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