Everyone knows that exercise is good for health and well-being. It can keep heart and lungs working well, improve balance, and more and more research says that it is important for mental health as well. But if people aren't careful when exercising, an injury can quickly put someone out of commission and it can be difficult to get back to feeling healthy enough to work out.
Bill Boissonnault, an associate professor at the University of Wisconsin School of Medicine and Public Health and senior physical therapist at the Spine Center Physical Therapy Clinic of the UW Hospital and Clinics, said that he sees many people whose exercise program has caused injury to the point of seeking care.
Jill Thein-Nissenbaum, 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, said that the problem can stem from the committment.
“First of all, kudos to everyone for wanting to start an exercise program, that’s fantastic," he said. "A lot of times what we see is an overuse injury.”
That can include tendonitis, bursitis or inflammation in the joints, she said, because muscles and joints are being asked to do more than they are used to.
Thein-Nissenbaum recommended a more gradual approach to starting exercise to avoid those injuries. Boissonnault added that whether someone is 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 10 percent a week of exercise time or intensity.”
Both Thein-Nissenbaum and Boissonnault said 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 people can enjoy being outdoors. But after a long winter, when people have likely been less active for a few months, bodies are often ripe for injuries, she said.
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 said 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, people shouldn’t start at their maximum, “whether it’s your speed, weight, or number of reps.” If a person is biking, for example, start at two-thirds to three-quarters of typical speed and intensity. And at the end, also figure in time for a cool-down period.
Finally, scheduling in a rest day from an 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 muscles aren't being used in exactly the same ways day after day.
Boissonnault also cautioned that if someone is moving from sedentary to active, get a full check-up with a physician first to make sure that the person is in shape to start exercising safely. Thein-Nissenbaum added that practically any class or activity can be modified in a way that people can participate, while taking into account any limitations they might have. So, consult a physical therapist or trainer if they need help making an activity suit their abilities.
