{"id":41978,"date":"2024-10-30T09:00:40","date_gmt":"2024-10-30T01:00:40","guid":{"rendered":"https:\/\/www.hometeamns.sg\/frontline\/?p=41978"},"modified":"2024-10-30T09:17:00","modified_gmt":"2024-10-30T01:17:00","slug":"stay-fit-and-strong-how-to-keep-injuries-from-disrupting-your-workout","status":"publish","type":"post","link":"https:\/\/corpstaging.hometeamns.sg\/frontline\/stay-fit-and-strong-how-to-keep-injuries-from-disrupting-your-workout\/","title":{"rendered":"Stay fit and strong: How to keep injuries from disrupting your workout"},"content":{"rendered":"\t\t
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Whether you\u2019re a seasoned athlete or just starting out, accidents can happen. Learn how to safeguard your body and recover effectively.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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We\u2019ve all seen those viral gym fails \u2014 like dropping a barbell mid-squat. While these clips grab attention online, such accidents can lead to serious injuries. Rather than letting injuries slow you down, understanding how to protect your body is key to staying on track and making progress.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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DSP (NS) Luqman Nulhakim, Principal Educator (Exercise Physiologist) at World Coaches Academy and Executive Committee Member at HomeTeamNS Bukit Batok, shares his expert tips on reducing injury risks and recovering well.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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WORKOUT MYTHS DEBUNKED<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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With anyone able to share information online, myths about exercising abound \u2014 and many can derail progress or even lead to injury. Luqman dispels two common misconceptions:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Myth 1: Lifting weights is only for athletes. <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Some people believe that weightlifting is just for professional athletes, which discourages many from incorporating strength training into their fitness routine. \u201cThis belief is harmful because strength training builds muscle stability and supports joints, helping to prevent injuries at all fitness levels,\u201d says Luqman. He recommends engaging in full-body strength training, with exercises tailored to individual needs to maintain overall fitness and prevent injuries. Consistency is key, whether it’s twice a week or more, depending on your fitness level and goals, he adds.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Myth 2: Heavy and fast movements lead to better results.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The notion that lifting heavier weights faster will yield quicker results is both inaccurate and unsafe. \u201cThis approach often compromises form, reduces muscle engagement and increases the risk of injury,\u201d Luqman explains. Instead, focusing on controlled, full-range movements allows proper muscle activation and minimises injury risks. He adds that studies show that slower, controlled repetitions with good form yield better strength gains and reduce the chance of strain or injury.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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LESSER-KNOWN INJURIES TO WATCH FOR<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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In addition to common injuries like ankle sprains and ACL tears, lesser-known conditions can sneak up on you. These include:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Runner\u2019s knee (patellofemoral pain syndrome)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Common among those training for the Individual Physical Proficiency Test (IPPT), this injury stems from poor running form or inadequate footwear. \u201cSymptoms include pain around the kneecap, especially when climbing stairs or sitting for long periods. Strengthening the quadriceps, hamstrings and hips, as well as wearing supportive footwear can help prevent this injury. Research supports the role of muscle strengthening and proper biomechanics in preventing patellofemoral pain syndrome,\u201d says Luqman.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Shin splints (medial tibial stress syndrome)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Often affecting runners, shin splints result from overuse or sudden increases in running intensity, causing inflammation and pain along the shinbone. \u201cGradually increase your running mileage, wear supportive shoes and strengthen the lower leg muscles to avoid this condition. Squats is a good exercise to strengthen lower leg muscles,\u201d notes Luqman.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Exertional rhabdomyolysis<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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With the rise of high-intensity workouts like spin classes, CrossFit and Hyrox, the risk of exertional rhabdomyolysis \u2014 a severe condition that leads to muscle breakdown and potential kidney damage \u2014 has risen. \u201cSymptoms include severe muscle pain, weakness, dark urine and fatigue,\u201d says Luqman. \u201cYou can prevent this by moderating your workout intensity, staying hydrated and allowing adequate recovery time. Studies show that gradual progression in workout intensity and regular hydration are crucial to preventing rhabdomyolysis.”<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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TRAIN SMARTER AS YOU AGE<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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As we get older, workouts need to adapt to our changing bodies to reduce the risk of injury. Age-related decline in cardiovascular fitness,\u00a0loss of muscle mass and decreased bone density can make injuries more likely, especially for those over 50.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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To combat these changes, Luqman suggests incorporating strength training twice a week to maintain muscle mass. \u201cBalance exercises and flexibility routines, such as yoga or Tai Chi, can improve stability and prevent falls,\u201d he adds. \u201cLow-impact activities like walking, swimming or cycling are excellent for maintaining fitness while protecting your joints.\u201d<\/p>

If you\u2019re looking to stay active, HomeTeamNS offers a range of fitness programmes suitable for different ages and fitness levels. Whether you\u2019re interested in strength training, flexibility exercises, or low-impact workouts, you can explore their variety of courses at hometeamns.sg\/courses\/<\/a>. For NSmen specifically, HomeTeamNS has tailored programmes to help you excel at the IPPT and stay in peak condition. These include NS FIT sessions and Virtual Fitness Training (VFT), which you can explore here: hometeamns.sg\/fitnessworkz\/nsfit-info\/<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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DON\u2019T IGNORE THE WARNING SIGNS<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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While regular exercise is important, it\u2019s crucial to listen to your body. Factors like flexibility, body composition and past injuries affect your risk of getting hurt. Tailoring your workout to address any weaknesses \u2014 whether it\u2019s flexibility, strength or balance \u2014 can help keep you stay injury-free.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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One effective strategy, according to Luqman, is to incorporate mobility exercises into your warm-up to improve joint range of motion. \u201cBeyond stretching, injury prevention relies on good form, gradual progression, sport-specific strength training and proper rest days. Evidence-based research supports that a combination of dynamic stretching and gradual load progression reduces injury risk and improves performance,\u201d he emphasises.<\/p>

Good nutrition and adequate sleep are also crucial for preventing injuries and aiding recovery. If you experience discomfort for more than 24-48 hours, or if you must adjust your movements to avoid pain, it could indicate an injury. \u201cIgnoring these signs could lead to long-term damage,\u201d Luqman cautions. \u201cRest when needed, listen to your body and seek professional help if pain persists.\u201d<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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BEST PRACTICES FOR RECOVERY<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The first 72 hours after an injury are critical. What you do (and don\u2019t do) during this time can greatly affect how quickly and safely you recover. \u201cFollowing the RICER principles will help manage the injury, while avoiding the NO HARM factors can prevent further damage,\u201d Luqman advises.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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RICER principles<\/strong><\/p>