We all know that exercise is good for our health. It can keep our heart and lungs working well, it helps our balance so we can avoid falls, and more and more research says that it is important for our mental health as well. But if you’re not careful, an injury can quickly put you out of commission. And it can be difficult to get back to feeling healthy enough to exercise.
Bill Boissonnault is associate professor at the UW School of Medicine and Public Health and senior physical therapist at the Spine Center Physical Therapy Clinic of the UW Hospital and Clinics. Boissonnault said that he sees many people whose exercise program has caused injury to the point of seeking care.
Jill Thein-Nissenbaum is an Assistant Professor in the Doctor of Physical Therapy Program at UW-Madison and a staff physical therapist for UW Athletics and Badger Sports medicine. “First of all, kudos to everyone for wanting to start an exercise program, that’s fantastic. A lot of times what we see is an overuse injury.” That can include tendonitis, bursitis or inflammation in the joints, she says, because muscles and joints are being asked to do more than they are used to.
Thein-Nissenbaum recommended a more gradual approach to starting your exercise to avoid those injuries. Boissonnault added that whether you are going from sedentary to active, or increasing the intensity or duration of current activity, think of it as a transition to a different level. Cross-training, instead of doing the same activity over and over can help, too. “Typically, we like to see a gradual increase in activity,” Thein-Nissenbaum said. “We tell people that a really good rule is [adding on] about ten percent a week of exercise time or intensity.”
Both Thein-Nissenbaum and Boissonnault say that when the weather warms up in spring is perhaps the most important time to put that rule to use. It’s understandable to want to go for a long run or bike ride when spring first arrives and we can get outside. But after a long winter, when we’ve likely been less active for a few months, our bodies are ripe for injuries.
Boissonnault also recommended goalsetting for an increase in exercise. If there is a clear objective in mind, like participating in a particular fitness event, or just reaching a level of stamina, the athlete can lay out a plan to reach it while avoiding injury.
Thein-Nissenbaum also says that as she has gotten older, she has become a big believer in stretching before and after exercise. She also emphasized that we should “warm up to stretch. Don’t stretch as a warm-up. Get your blood flowing a little bit, walk a little bit, get some good blood flow to the muscles, and then stretch the muscles. Don’t stretch those muscles and call that your warm-up.”
Boissonnault adds that for both aerobic workouts and strength training, you shouldn’t start at your maximum, “whether it’s your speed, weight, or number of reps.” If you’re biking, for example, start at two-thirds to three-quarters of your typical speed and intensity. And at the end, also figure in time for a cool down period.
Finally, scheduling in a rest day from your exercise routine can also help to avoid injury, Boissonnault said. Thein-Nissenbaum added that at the very least, work in some cross-training so that your muscles are not being used in exactly the same ways day after day.
Boissonnault also cautioned that if you are moving from sedentary to active, get a full check-up with your physician first to make sure that you are in shape to start exercising safely. And Thein-Nissenbaum added that practically any class or activity can be modified in a way that you can participate, while taking into account any limitations you may have. So consult a physical therapist or trainer if you need help making an activity suit your abilities.
