9 steps to follow and avoid injury with exercise at home

Those who practice physical activity work several limbs and muscles throughout the body and, therefore, are subject to suffering some type of injury. When the exercises are done at home, this risk can be greater and therefore care must be increased. With that in mind, we have listed 9 steps you should take to avoid injury with exercise at home and smoothly follow your training.


Muscle injuries are the most frequent in physical activities. According to a survey by the Federal University of São Paulo (Unifesp), 39.2% of injury cases in athletes are caused by some muscle issue. Therefore, you need to be very careful when exercising so as not to force your muscles over the limit or perform them incorrectly. Below

Step 1: Eat well se-alimentar-bem

The first thing to do to avoid muscle injuries is to eat well, as this way the muscle constructions will be more resistant to this type of ‘accident’.

Protein, for example, present in many foods, is essential for the development and definition of muscles, as well as calcium, which is responsible for strengthening bones.

Step 2: Wear something comfortable

Clothes and sneakers are responsible for the way your body will absorb the impact of exercise. Both one and the other are fundamental pieces of comfort during exercise and to help in the health of the joints, consequently preventing injuries.

Step 3: Choose a suitable place

Training at home you can have several distractions that prevent you from getting into the “mood” of physical activity, like someone watching TV on the couch, or children playing on the floor, and with that your training will not work as it should. It is therefore important to choose a place where you can dedicate yourself entirely to the activity.

body-weight-workout-womenEven if you don’t have a large space at home, try to at least organize a small space where you can exercise without having to worry about furniture or people interrupting your workout. It can be in the yard, on the bedroom floor, or even in the living room.

Step 4: Use the right equipment

Whether to reduce the impact of heels or to protect yourself with exercises done on the floor, it is best to do them on a surface such as a mat, a mat, a mat (like those used in yoga), or even even a thicker rug or a folded comforter.

Step 5: Keep warm

It is very important to warm up the body, lightly, even if only for a few minutes, so that your body gets warm and your muscles get ready for exercise.

Step 6: Strengthen

Well-prepared muscles can protect ankles, shoulders and knees from sprains and strains, for example. Do exercises that strengthen you, so the chance of any type of injury occurring will be minimal.

Step 7: Contract your abdomen during exercise

With the abdomen contracted, we have a better positioning of the rib cage, which prevents injuries. It is a way of protecting the lower back and stabilizing the spine while the pelvis and other members of the body move.

Furthermore, it must not be forgotten that in any exercise, contraction of the abdomen will make you get more results.


Step 8: If you feel pain, stop

If you experience any specific pain in a leg or joint, it is advisable to stop the movement so as not to force the injured area. And do it again only when the pain is completely gone. If it hurts regularly, see a doctor.

9th step: Take breaks

Breaks are essential for the muscle to recover and become strong in order to withstand more effort the next time. Being stronger the risk of injury will be less.

In addition, it is important to intercalate the muscle groups worked on, so that they also recover in this way while others are on the move.


Does anyone who has suffered muscle injury have a higher risk of injury?
Yes. People who have suffered muscle injuries have a higher risk of recurrence. So care is needed. The occurrence of lions in the same place, for example, can remove professional athletes from the sport for a period about 30% longer than in the first injury.
Weakness in the abdominal and pelvis muscles increase the risk of muscle damage in the lower limbs?

Yes. Weakness in the lumbar and pelvic muscles is may increase the risk of injury to the thigh muscles . This weakness can also lead to poor posture that makes movements inefficient.
Does stretching before exercise io help prevent injury? alongamento-mulher-alongando-pernas-e-bracos-barakat

Maybe. Some studies have shown a reduced risk of injury in athletes who stretch their muscles before exercising. Other studies have shown no effect of stretching on injury prevention. But, until proven otherwise, it seems prudent to perform muscle stretches.

Warming up before exercise, in turn, is fundamental as well as stretching after exercise.

Does age influence the risk of injury?

Yes . The incidence of muscle injuries increases with age. The greater weight and less muscle flexibility present in older athletes are considered risk factors for muscle injuries.

Do cigarette and alcohol intake increase the risk of injury?

No. There is no evidence to support this statement. However, this is probably due to the difficulty in testing these factors, since athletes and people who exercise regularly usually maintain healthy lifestyle habits.

Healthy habits in general decrease the risk of muscle injuries and assist in the treatment of muscle injuries.

9 steps to follow and avoid injury with exercise at home

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