Stay fit, be safe: Tips for preventing workout injuries

Planning on getting in shape for the warmer months? Here are some tips that will get your body up and running (or walking or swimming) without breaking down.

Get checked. See a physician before starting an exercise program.

Warm up. Muscles become more pliant and less likely to tear when they’re warm. Before you work out, spend 5 to 10 minutes (closer to 10 if you’re older or the weather’s cold) warming up. Choose a gentle exercise that engages the major muscles you'll be using during your workout.

Stretch. Don't confuse stretching with warming up; they’re separate but equally beneficial ways to loosen the muscles and joints. When stretching, pay extra attention to the muscles that will absorb the most shock.

Cool down. Stopping suddenly after vigorous exercise can trigger a potentially dangerous drop in blood pressure. Walk around until your heart rate drops to just 10 to 15 beats per minute over your resting rate. Then stretch again.

Slow down in extreme weather. Don't try to work as hard or as long as usual during the hottest or coldest times of the year.

Drink up. For most moderate exercisers, drinking as much as thirst dictates during or after a workout will usually prevent dehydration. But if you are overweight or over age 65, or if you tend to sweat heavily or exercise intensely or for a long time (especially in the heat), staying well-hydrated may take extra effort.

Graduate gradually. Increase the duration, distance, or intensity of your workouts by no more than 10 percent per week. And increase just one factor at a time. If you've lapsed in your exercise program, start at 50 to 75 percent of your old level and slowly work your way back.

Toss it up. Doing a mixture of different exercises can help fend off injury. Adding strength training to your aerobic workouts can fortify the muscles and joints, but if you do both on the same day, schedule the aerobic one first, since strength training temporarily tightens the muscles.

Don't work through the pain. Listen to your body. Aches and pains signal increased susceptibility to injury. As soon as you feel pain or shakiness, stop. If you're hurt, don't rush back to your regular workouts before you're fully recovered.

Block the shock. To protect your joints, shins, and feet, choose low-impact exercises and soft surfaces whenever possible.

Choose the right shoes. Make sure your footwear is designed for the type of exercise you're doing.

Check your medicine cabinet. Many drugs can impede athletic performance. If you suspect that a drug is interfering with your workouts, talk to your doctor.

Jump in the pool. Experts say that the greater resistance of water compared with air, combined with its buoyancy, offer benefits that are difficult to get on land.

Read more about preventing sports injuries and the perks of exercise.