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.vn-container{-webkit-box-align:center;-ms-flex-align:center;align-items:center;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-pack:justify;-ms-flex-pack:justify;justify-content:space-between;height:3rem;margin:0 auto;max-width:77.5rem;z-index:1}@media(min-width:64rem){.vn-wrapper .vn-container{height:4.6875rem}}.vn-wrapper .vn-container.lite{max-width:100%}@media(min-width:64rem){.vn-wrapper .vn-container.lite{height:3.5rem}}.vn-wrapper .vn-menu-btn{-webkit-box-align:center;-ms-flex-align:center;align-items:center;background:none;border:0;color:#fff;cursor:pointer;display:-webkit-box;display:-ms-flexbox;display:flex;height:100%;line-height:1;padding:0}.vn-wrapper .vn-menu-btn:not(.lite){margin-right:1.166875rem}@media(min-width:64rem){.vn-wrapper .vn-menu-btn:not(.lite){margin-right:0}}.vn-wrapper .vn-menu-btn i{font-size:2.25rem;width:2.25rem;overflow:hidden}.vn-wrapper .vn-menu-btn svg{fill:currentColor;pointer-events:none}.vn-wrapper .vn-menu-btn.vn-search 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.vn-logo-container .vn-logo img:not(.lite){width:7.25rem}}.vn-wrapper .vn-logo-container.with-program .vn-logo img{height:.875rem}@media(min-width:64rem){.vn-wrapper .vn-logo-container.with-program .vn-logo img{height:1.4375rem}}.vn-wrapper .vn-logo-container.with-program .vn-prog-logo img{height:.9375rem}@media(min-width:64rem){.vn-wrapper .vn-logo-container.with-program .vn-prog-logo img{height:1.5625rem}}.vn-wrapper .vn-links{background:#f9f9fc;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-orient:vertical;-webkit-box-direction:normal;-ms-flex-direction:column;flex-direction:column;height:calc(100vh - 3rem);left:-140vw;overflow:auto;padding:.5rem;position:fixed;top:3rem;-webkit-transition:left .5s ease;transition:left .5s ease;width:100%;z-index:100}@media(min-width:37.5rem){.vn-wrapper .vn-links{max-width:25rem}}@media(min-width:64rem){.vn-wrapper .vn-links.lite{height:calc(100vh - 3.5rem);top:3.5rem}}@media(min-width:64rem){.vn-wrapper .vn-links:not(.lite){background:none;-webkit-box-orient:horizontal;-webkit-box-direction:normal;-ms-flex-direction:row;flex-direction:row;height:100%;left:0;max-width:100%;overflow:visible;padding:0;position:relative;top:0}}.vn-wrapper .vn-links.open{left:0}.vn-wrapper .vn-links.open.vn-slide-out{left:-100vw}@media(min-width:37.5rem){.vn-wrapper .vn-links.open.vn-slide-out{left:0}}.vn-wrapper .vn-links .vn-search-wrapper{display:-webkit-box;display:-ms-flexbox;display:flex;height:3rem;margin-bottom:.25rem;-webkit-box-ordinal-group:0;-ms-flex-order:-1;order:-1}@media(min-width:64rem){.vn-wrapper .vn-links .vn-search-wrapper:not(.lite){background:#fff;border:1px solid #c6cedb;border-radius:5px;opacity:0;-webkit-box-ordinal-group:2;-ms-flex-order:1;order:1;position:absolute;right:2.8125rem;top:.8125rem;width:38%;-webkit-transition:all .3s ease;transition:all .3s ease;visibility:hidden}.vn-wrapper .vn-links .vn-search-wrapper:not(.lite).vn-open{visibility:visible;opacity:1}.vn-wrapper 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.vn-menu-section{left:0;opacity:1;visibility:visible}}@media(min-width:81.25rem){.vn-wrapper .vn-links .vn-links-list:not(.lite)>li:not(:nth-child(7)){margin-right:1rem}}.vn-wrapper .vn-links .vn-menu-section{background:#f9f9fc;height:calc(100vh - 3rem);right:-140vw;overflow:auto;padding:0 1.5rem 6.25rem 1.5rem;position:fixed;top:3rem;-webkit-transition:all .5s ease;transition:all .5s ease;width:100%;z-index:10}.vn-wrapper .vn-links .vn-menu-section.lite{height:calc(100vh - 3.5rem);top:3.5rem}@media(min-width:37.5rem){.vn-wrapper .vn-links .vn-menu-section{max-width:25rem;left:-140vw;right:auto}.vn-wrapper .vn-links .vn-menu-section.open{left:0;right:auto}}.vn-wrapper .vn-links .vn-menu-section.open{right:0}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header{-webkit-box-align:center;-ms-flex-align:center;align-items:center;border-bottom:1px solid #c6cedb;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-pack:justify;-ms-flex-pack:justify;justify-content:space-between;padding:.75rem 0}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header h3{color:#1b1b1b;font-size:1.25rem;line-height:1;margin:0}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header a{color:#3557ff;font-weight:400;text-decoration:none}.vn-wrapper .vn-links .vn-menu-section .vn-menu-section-header a img{margin-right:.5rem;width:.8125rem}.vn-wrapper .vn-links .vn-menu-section ul{margin:.75rem 0;list-style:none;padding:0}.vn-wrapper .vn-links .vn-menu-section ul li{font-size:1.125rem;font-weight:400}.vn-wrapper .vn-links .vn-menu-section ul li a{color:#1b1b1b;display:block;padding:.75rem 0;text-decoration:none}.vn-wrapper .vn-links .vn-menu-section ul li a:hover{color:#3557ff}.vn-wrapper .vn-links .vn-menu-section ul li hr{border:1px solid #c6cedb}@media(min-width:64rem){.vn-wrapper .vn-links .vn-menu-section:not(.lite){background:#fff;border-radius:0 0 5px 5px;border-top:0;left:-20px;margin-left:-3.75rem;max-width:none;height:auto;opacity:0;padding:1.875rem 2.875rem;position:absolute;top:4.6875rem;width:18.75rem;visibility:hidden}.vn-wrapper .vn-links .vn-menu-section:not(.lite) hr{display:none}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul{margin:0}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li{border-bottom:1px solid #c6cedb}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li:last-of-type{border-bottom:0}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li.vn-see-all a{-webkit-box-align:baseline;-ms-flex-align:baseline;align-items:baseline;color:#3557ff;display:-webkit-box;display:-ms-flexbox;display:flex;-webkit-box-pack:start;-ms-flex-pack:start;justify-content:flex-start}.vn-wrapper .vn-links .vn-menu-section:not(.lite) ul li.vn-see-all a img{height:.75rem;margin-right:.5rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1{width:60.875rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul{-webkit-columns:4;-moz-columns:4;columns:4;-webkit-column-gap:2.875rem;-moz-column-gap:2.875rem;column-gap:2.875rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul li:nth-child(7),.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul li:nth-child(14),.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1 ul li:nth-child(21){border-bottom:0}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3{width:35rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3 ul{-webkit-columns:2;-moz-columns:2;columns:2;-webkit-column-gap:2.875rem;-moz-column-gap:2.875rem;column-gap:2.875rem}.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3 ul li:nth-child(8),.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-3 ul li:nth-child(16){border-bottom:0}}@media(min-width:64rem)and (max-width:81.25rem){.vn-wrapper .vn-links .vn-menu-section:not(.lite).hdr-site-1{margin-left:-8.75rem}}.vn-wrapper .vn-links .vn-back{-webkit-box-align:center;-ms-flex-align:center;align-items:center;background:none;border:0;color:#3557ff;cursor:pointer;display:-webkit-box;display:-ms-flexbox;display:flex;padding:1rem 0}.vn-wrapper .vn-links .vn-back i{font-size:.75rem;margin-right:.3125rem}.vn-wrapper .vn-links .vn-actions{margin-top:1rem}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions:not(.lite){-webkit-box-align:center;-ms-flex-align:center;align-items:center;border-left:1px solid #cccce7;display:-webkit-box;display:-ms-flexbox;display:flex;margin:1.1875rem 0;padding-left:1.25rem}}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions:not(.lite).no-subscribe{border-left:none}}.vn-wrapper .vn-links .vn-actions:not(.lite).no-subscribe .vn-signin{padding-left:.9375rem}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions:not(.lite).no-subscribe .vn-signin{padding-left:0}}.vn-wrapper .vn-links .vn-actions .vn-signin{color:#3557ff;font-weight:600;padding:0 1.5rem;text-decoration:none}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions .vn-signin:not(.lite){-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#fff;display:-webkit-box;display:-ms-flexbox;display:flex;font-size:1.0625rem;padding:0;margin:0 .9375rem;-webkit-transition:all .3s ease;transition:all .3s ease}}.vn-wrapper .vn-links .vn-actions .vn-loggedin{background:none;border:0;color:#3557ff;font-weight:600;height:3rem;padding:0 1.5rem;text-decoration:none}@media(min-width:64rem){.vn-wrapper .vn-links .vn-actions .vn-loggedin:not(.lite){-webkit-box-align:center;-ms-flex-align:center;align-items:center;color:#fff;display:-webkit-box;display:-ms-flexbox;display:flex;font-size:0;padding:0;margin:0 1.25rem}.vn-wrapper .vn-links .vn-actions .vn-loggedin:not(.lite):before{background:url(//img.lb.wbmdstatic.com/webmd_static_vue/091e9c5e81e52376/client/img/person.59072d56.svg) 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Exercise","datePublished":"04/16/2012 20:00:00","headline":"Workout Injuries: Prevention and Treatment","author":{"@type":"Person","name":"Hedy Marks"},"dateModified":"08/12/2022 08:00:00","publisher":{"@type":"Organization","name":"WebMD","logo":{"@type":"ImageObject","url":"https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/logos/webmd/web/webmd_logo_53x12.gif"}}}</script><div class="inner-article-container"><header><h1>Workout Injuries: Prevention and Treatment</h1></header><div class="med-wrap"><div><div class="asset-med-rev"><div class="reviewer-info" data-chronicle="091e9c5e81e52377" data-e2e="asset-medical-review" data-metrics-module="rvdby-lnk"><span class="reviewer-photo-cont"><figure><img src="https://img.lb.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/biographies/wheeler_tyler_382x382.jpg?resize=51px:51px&output-quality=75" class="reviewer-photo"></figure></span><span class="reviewer-txt seperatorLine">Medically Reviewed by <a class="person" href="https://www.webmd.com/bio/wheeler.tyler" data-metrics-link="0">Tyler Wheeler, MD</a><span class="no-link"></span><span class="revDate"> on August 12, 2022</span></span></div><div class="byline"><span><span class="authors" data-metrics-module="wrtnby-lnk">Written by <a href="https://www.webmd.com/bio/hedy-marks" class="person" data-metrics-link="0">Hedy Marks</a></span></span></div></div></div></div><aside class="oncology-article-nav" data-metrics-module="cwnav-art"><ul class="nav-items desktop"><li><a href="#091e9c5e80a30954-1-2">Common Workout Injuries</a></li><li><a href="#091e9c5e80a30954-1-3">Preventing Workout Injuries</a></li><li><a href="#091e9c5e80a30954-2-7">Treating Workout Injuries</a></li></ul></aside><div class="reading-wrapper"><div class="readtime"><span>4 min read</span></div><div id="audio-placeholder-091e9c5e80a30954"></div></div><div class="article__body" data-metrics-module="embd-lnk"><div class="article-page active-page" data-page="1"><section><p>A <a data-crosslink-type="article" href="https://www.webmd.com/fitness-exercise/workout-injuries-prevention-and-treatment" id="f7e1d348-953f-443b-961c-5aa023bce92f">workout injury</a> can happen to anyone, no matter your experience or <a data-crosslink-type="slideshows" href="https://www.webmd.com/fitness-exercise/ss/slideshow-7-most-effective-exercises" id="961bd319-1336-4af0-b622-fdeedcd4165f">fitness</a> level. Even walking can cause an injury.</p><p>But you can significantly cut your risk of getting hurt by following certain workout precautions.</p></section><section><h2 class="jumplink-headers" id="091e9c5e80a30954-1-2">Common Workout Injuries</h2><p>People hurt themselves in all kinds of ways when they work out. Common <a data-crosslink-type="tools" href="https://www.webmd.com/fitness-exercise/cm/rm-quiz-sports-injury-savvy" id="a9bff866-ab0b-4144-8adb-2c2f0b34999b">workout injuries</a> include:</p><ul><li>Muscle pull and strain</li><li><a data-crosslink-type="article" href="https://www.webmd.com/fitness-exercise/what-is-an-ankle-sprain" id="1b27303c-e447-45a7-8040-c7d46591ff2d">Sprained ankle</a></li><li>Shoulder injury</li><li><a data-crosslink-type="article" href="https://www.webmd.com/fitness-exercise/knee-ligament-injuries" id="521e3d1b-c8ad-4b5e-8d2d-baa8748f8baa">Knee injuries</a></li><li>Shin splint</li><li><a data-crosslink-type="article" href="https://www.webmd.com/fitness-exercise/arthritis-tendinosis" id="94bcfdfe-1c6a-43cc-92b5-dbd9abd0cb28">Tendinitis</a></li><li>Wrist sprain or dislocation</li></ul></section><section><h2 class="jumplink-headers" id="091e9c5e80a30954-1-3">Preventing Workout Injuries</h2><p>There are simple steps that can help keep you injury-free during your workout.</p><p>But first, pay attention to this general rule. If you're a woman over age 55, check with your health care professional before you start an <a data-crosslink-type="article" href="https://www.webmd.com/fitness-exercise/understanding-sprains-strains">exercise program</a>. Then you'll be sure you're healthy enough for working out. The same applies to a man over age 45 or a person with any medical condition.</p><p>Here are guidelines for avoiding injuries during your workout:</p><p><b>Warm-up and cool-down.</b> Every workout should begin with a warm-up and end with a cool-down period. A warm-up helps your body get ready for exercise. It gradually increases your heart rate and loosens your muscles and joints. Some ways to warm up:</p><ul><li>Ride an exercise bike</li><li>Jump rope</li><li>Jog in place for 5 to 10 minutes</li></ul></section><section> <p>A cool-down after you work out is important to slowly bring your heart rate back to normal. Walking for 5 to 10 minutes after you work out is one way to cool down.</p><p><b>Stretch.</b> Do dynamic <a data-crosslink-type="article" href="https://www.webmd.com/fitness-exercise/features/how-to-stretch" id="a321303c-9644-4cf1-bd38-94cbcdddf1a2">stretching</a> before and after you work out. This will help increase flexibility. Research is conflicting as to whether it can also help prevent injury, It's best to stretch after you warm up and cool down.</p><p><b>Ease into it.</b> When you begin an exercise routine or start a new workout program, start slowly. Then gradually build up the intensity, duration, and frequency.</p><p>Don't push yourself too hard. As your fitness abilities increase, you will be able to challenge yourself more.</p><p><b>Cross-train. </b>Vary your workout. Don't overuse one set of muscles. Repeating the same muscle movements frequently can lead to overuse and repetitive-use injuries such as <a data-crosslink-type="article" href="https://www.webmd.com/fitness-exercise/shin-splints" id="2733e8a4-d53a-4c8b-ab84-de82794fa6d3">shin splints</a> and tendinitis. Some ways to vary your workout:</p><ul><li>Run on Day One.</li><li>Lift weights on Day Two.</li><li>Swim or cycle on Day Three.</li></ul></section></div><div class="article-page " data-page="2"><section> <p><b>Know your trouble spots</b>. Tailor your workout for problem areas. For example, if you have <a href="https://www.webmd.com/arthritis/default.htm">arthritis</a> in your <a href="https://www.webmd.com/pain-management/knee-pain/picture-of-the-knee">knees</a>, you'll want to build up strength. But don't do exercises that hurt. Check with your doctor. And be sure to start out lightly.</p><p><b>Listen to your body.</b> The "no pain, no gain" philosophy can set you up for an injury. You can get fit without feeling pain. Don't push yourself to the point of pain. If you feel pain, you may be injured. Stop your workout, and rest for a day.</p><p><b>Fuel your body. </b>Drink plenty of water before, during, and after you work out. Get off to a good start by drinking about 17 to 20 ounces of water about 2 or 3 hours before exercising. A good general rule is to then drink this amount of water:</p><ul><li>8 ounces about 20 to 30 minutes before working out</li><li>8 ounces every 10 to 20 minutes during your workout</li><li>8 ounces within a half hour of when your workout is done</li></ul></section><section><pagebreak /> <p>Eat a small meal or snack every 2 to 3 hours to keep a steady source of fuel for your body. After your workout, eat a healthy carb and protein snack to replenish your energy stores.</p><p><b>See a trainer. </b>Before starting a weightlifting or exercise routine, meet with a trainer. They can show you how to work out correctly. The trainer will help you create a safe and realistic exercise program.</p><p><b>Dress right. </b>Wear the proper gear for your workout. If you are a runner, wear a good pair of running shoes that fit properly. If you are a biker, always wear a helmet.</p><p><b>Rest.</b> Take 1 to 2 days off a week to rest. Rest days give your body a chance to recover between workouts. That can help prevent injuries.</p></section><section><h2 class="jumplink-headers" id="091e9c5e80a30954-2-7">Treating Workout Injuries</h2><p>Injuries can happen, no matter how careful you are. If you develop a workout injury, follow the RICE method to keep your injury from getting worse:</p><ul type="disc"><li><b>R</b>: <b>Rest</b> the injury.</li><li><b>I</b>: <b>Ice</b> the injury to lessen swelling, bleeding, and <a data-crosslink-type="article" href="https://www.webmd.com/arthritis/about-inflammation" id="e668d4b6-9f26-47e1-9fba-98f81ff20baf">inflammation</a>.</li><li><b>C</b>: Apply a <b>compression</b> bandage to minimize swelling.</li><li><b>E</b>: <b>Elevate</b> the injury, if possible, to reduce swelling.</li></ul></section></div><div class="article-page " data-page="3"><section> <p>Nonsteroidal anti-inflammatory <a data-crosslink-type="article" href="https://www.webmd.com/drugs/index-drugs.aspx">medications</a> such as <a data-crosslink-type="article" href="https://www.webmd.com/drugs/mono-9368-IBUPROFEN+-+ORAL.aspx?drugid=5166&drugname=ibuprofen+oral">ibuprofen</a> can help ease pain and <a data-crosslink-type="slideshows" href="https://www.webmd.com/women/ss/slideshow-what-is-inflammation" id="d84f1a1f-f3b5-4fc4-a8f3-e02e7c8ba1e1">inflammation</a> from the injury. Check with your doctor before using them, though, if you take any other medicines or have medical problems.</p><p>Most workout injuries will heal on their own in 4 weeks or less. If the injury has not improved within a week, or if it gets worse, seek medical care. And always use common sense. If you're concerned about the injury, it's best to seek medical advice.</p><p>Until you are fully healed, don’t do the activity that triggered the injury. And avoid any activity that puts strain on the injured area.</p><p>You can still be active as long as you don't stress the injury. Staying active may help you heal quicker than if you take to the couch. Try a new workout while your injury heals. For example, if you sprain your <a data-crosslink-type="article" href="https://www.webmd.com/fitness-exercise/guide/ankle-injuries-causes-and-treatments" id="ff086436-f97d-4678-9b4e-a8f271a8e040">ankle</a>, exercise your arms instead. If you hurt your <a data-crosslink-type="article" href="https://www.webmd.com/pain-management/why-does-my-shoulder-hurt" id="9b3a5193-a8e2-4c48-baf0-6bb21fe1a75a">shoulder</a>, work out your legs by walking.</p><p>After you have fully recovered from your injury -- pain-free for more than a week -- start back slowly. Don't try to work out with the same fervor you did before your injury. You will need to rebuild your muscle strength and endurance. It may take 3 weeks of regular exercise to regain your pre-injury fitness level. 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Even walking can cause an injury.\u003C\u002Fp\u003E\u003Cp\u003EBut you can significantly cut your risk of getting hurt by following certain \u003Ca crosslinktype=\"Article\" link_friendlyurl=\"\"\u003Eworkout\u003C\u002Fa\u003E precautions.\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003ECommon Workout Injuries\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003EPeople hurt themselves in all kinds of ways when they work out. Common \u003Ca crosslinktype=\"Tools\" link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Ffitness-exercise\u002Fcm\u002Frm-quiz-sports-injury-savvy\" id=\"a9bff866-ab0b-4144-8adb-2c2f0b34999b\"\u003Eworkout injuries\u003C\u002Fa\u003E include:\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli\u003EMuscle pull and strain\u003C\u002Fli\u003E\u003Cli\u003E\u003Ca crosslinktype=\"Article\" link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Ffitness-exercise\u002Fwhat-is-an-ankle-sprain\" id=\"1b27303c-e447-45a7-8040-c7d46591ff2d\"\u003ESprained ankle\u003C\u002Fa\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Ca crosslinktype=\"Article\" link_friendlyurl=\"\"\u003EShoulder injury\u003C\u002Fa\u003E\u003C\u002Fli\u003E\u003Cli\u003E\u003Ca crosslinktype=\"Article\" link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Ffitness-exercise\u002Fknee-ligament-injuries\" id=\"521e3d1b-c8ad-4b5e-8d2d-baa8748f8baa\"\u003EKnee injuries\u003C\u002Fa\u003E\u003C\u002Fli\u003E\u003Cli\u003EShin splint\u003C\u002Fli\u003E\u003Cli\u003E\u003Ca crosslinktype=\"Article\" link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Ffitness-exercise\u002Farthritis-tendinosis\" id=\"94bcfdfe-1c6a-43cc-92b5-dbd9abd0cb28\"\u003ETendinitis\u003C\u002Fa\u003E\u003C\u002Fli\u003E\u003Cli\u003EWrist sprain or dislocation\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003EPreventing Workout Injuries\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003EThere are simple steps that can help keep you injury-free during your workout.\u003C\u002Fp\u003E\u003Cp\u003EBut first, pay attention to this general rule. If you're a woman over age 55, check with your \u003Ca crosslinktype=\"Article\" link_friendlyurl=\"\"\u003Ehealth care\u003C\u002Fa\u003E professional before you start an \u003Ca crosslinktype=\"Article\" link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Ffitness-exercise\u002Funderstanding-sprains-strains\"\u003Eexercise program\u003C\u002Fa\u003E. Then you'll be sure you're healthy enough for working out. The same applies to a man over age 45 or a person with any medical condition.\u003C\u002Fp\u003E\u003Cp\u003EHere are guidelines for avoiding injuries during your workout:\u003C\u002Fp\u003E\u003Cp\u003E\u003Cb\u003EWarm-up and cool-down.\u003C\u002Fb\u003E Every workout should begin with a warm-up and end with a cool-down period. A warm-up helps your body get ready for exercise. It gradually increases your \u003Ca crosslinktype=\"Article\" link_friendlyurl=\"\"\u003Eheart rate\u003C\u002Fa\u003E and loosens your muscles and joints. Some ways to warm up:\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli\u003ERide an exercise bike\u003C\u002Fli\u003E\u003Cli\u003EJump rope\u003C\u002Fli\u003E\u003Cli\u003EJog in place for 5 to 10 minutes\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"2\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EPreventing Workout Injuries continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003EA cool-down after you work out is important to slowly bring your heart rate back to normal. Walking for 5 to 10 minutes after you work out is one way to cool down.\u003C\u002Fp\u003E\u003Cp\u003E\u003Cb\u003EStretch.\u003C\u002Fb\u003E Do dynamic \u003Ca crosslinktype=\"Article\" link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Ffitness-exercise\u002Ffeatures\u002Fhow-to-stretch\" id=\"a321303c-9644-4cf1-bd38-94cbcdddf1a2\"\u003Estretching\u003C\u002Fa\u003E before and after you work out. This will help increase flexibility. Research is conflicting as to whether it can also help prevent injury, It's best to stretch after you warm up and cool down.\u003C\u002Fp\u003E\u003Cp\u003E\u003Cb\u003EEase into it.\u003C\u002Fb\u003E When you begin an exercise routine or start a new workout program, start slowly. Then gradually build up the intensity, duration, and frequency.\u003C\u002Fp\u003E\u003Cp\u003EDon't push yourself too hard. As your fitness abilities increase, you will be able to challenge yourself more.\u003C\u002Fp\u003E\u003Cp\u003E\u003Cb\u003ECross-train. \u003C\u002Fb\u003EVary your workout. Don't overuse one set of muscles. Repeating the same muscle movements frequently can lead to overuse and repetitive-use injuries such as \u003Ca crosslinktype=\"Article\" link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Ffitness-exercise\u002Fshin-splints\" id=\"2733e8a4-d53a-4c8b-ab84-de82794fa6d3\"\u003Eshin splints\u003C\u002Fa\u003E and tendinitis. Some ways to vary your workout:\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli\u003ERun on Day One.\u003C\u002Fli\u003E\u003Cli\u003ELift weights on Day Two.\u003C\u002Fli\u003E\u003Cli\u003ESwim or cycle on Day Three.\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"3\" \u002F\u003E\u003Cpagebreak type=\"desktop\" order=\"2\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EPreventing Workout Injuries continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003E\u003Cb\u003EKnow your trouble spots\u003C\u002Fb\u003E. Tailor your workout for problem areas. For example, if you have \u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Farthritis\u002Fdefault.htm\"\u003Earthritis\u003C\u002Fa\u003E in your \u003Ca link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fpain-management\u002Fknee-pain\u002Fpicture-of-the-knee\"\u003Eknees\u003C\u002Fa\u003E, you'll want to build up strength. But don't do exercises that hurt. Check with your doctor. And be sure to start out lightly.\u003C\u002Fp\u003E\u003Cp\u003E\u003Cb\u003EListen to your body.\u003C\u002Fb\u003E The \"no pain, no gain\" philosophy can set you up for an injury. You can get fit without feeling pain. Don't push yourself to the point of pain. If you feel pain, you may be injured. Stop your workout, and rest for a day.\u003C\u002Fp\u003E\u003Cp\u003E\u003Cb\u003EFuel your body. \u003C\u002Fb\u003EDrink plenty of water before, during, and after you work out. Get off to a good start by drinking about 17 to 20 ounces of water about 2 or 3 hours before exercising. A good general rule is to then drink this amount of water:\u003C\u002Fp\u003E\u003Cul\u003E\u003Cli\u003E8 ounces about 20 to 30 minutes before working out\u003C\u002Fli\u003E\u003Cli\u003E8 ounces every 10 to 20 minutes during your workout\u003C\u002Fli\u003E\u003Cli\u003E8 ounces within a half hour of when your workout is done\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"4\" \u002F\u003E\u003Cpagebreak \u002F\u003E\u003Csection_header is_continued=\"true\"\u003EPreventing Workout Injuries continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003EEat a small meal or snack every 2 to 3 hours to keep a steady source of fuel for your body. After your workout, eat a healthy carb and protein snack to replenish your energy stores.\u003C\u002Fp\u003E\u003Cp\u003E\u003Cb\u003ESee a trainer. \u003C\u002Fb\u003EBefore starting a weightlifting or exercise routine, meet with a trainer. They can show you how to work out correctly. The trainer will help you create a safe and realistic exercise program.\u003C\u002Fp\u003E\u003Cp\u003E\u003Cb\u003EDress right. \u003C\u002Fb\u003EWear the proper gear for your workout. If you are a runner, wear a good pair of running shoes that fit properly. If you are a biker, always wear a helmet.\u003C\u002Fp\u003E\u003Cp\u003E\u003Cb\u003ERest.\u003C\u002Fb\u003E Take 1 to 2 days off a week to rest. Rest days give your body a chance to recover between workouts. That can help prevent injuries.\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Csection_header\u003ETreating Workout Injuries\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003EInjuries can happen, no matter how careful you are. If you develop a workout injury, follow the RICE method to keep your injury from getting worse:\u003C\u002Fp\u003E\u003Cul type=\"disc\"\u003E\u003Cli\u003E\u003Cb\u003ER\u003C\u002Fb\u003E: \u003Cb\u003ERest\u003C\u002Fb\u003E the injury.\u003C\u002Fli\u003E\u003Cli\u003E\u003Cb\u003EI\u003C\u002Fb\u003E: \u003Cb\u003EIce\u003C\u002Fb\u003E the injury to lessen swelling, bleeding, and \u003Ca crosslinktype=\"Article\" link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Farthritis\u002Fabout-inflammation\" id=\"e668d4b6-9f26-47e1-9fba-98f81ff20baf\"\u003Einflammation\u003C\u002Fa\u003E.\u003C\u002Fli\u003E\u003Cli\u003E\u003Cb\u003EC\u003C\u002Fb\u003E: Apply a \u003Cb\u003Ecompression\u003C\u002Fb\u003E bandage to minimize swelling.\u003C\u002Fli\u003E\u003Cli\u003E\u003Cb\u003EE\u003C\u002Fb\u003E: \u003Cb\u003EElevate\u003C\u002Fb\u003E the injury, if possible, to reduce swelling.\u003C\u002Fli\u003E\u003C\u002Ful\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E\u003Csection_group\u003E\u003Cpagebreak type=\"mobile\" order=\"5\" \u002F\u003E\u003Cpagebreak type=\"desktop\" order=\"3\" \u002F\u003E\u003Csection_header is_continued=\"true\"\u003ETreating Workout Injuries continued...\u003C\u002Fsection_header\u003E\u003Csection_text\u003E\u003Cp\u003ENonsteroidal anti-inflammatory \u003Ca crosslinktype=\"Article\" link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fdrugs\u002Findex-drugs.aspx\"\u003Emedications\u003C\u002Fa\u003E such as \u003Ca crosslinktype=\"Article\" link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fdrugs\u002Fmono-9368-IBUPROFEN+-+ORAL.aspx?drugid=5166&drugname=ibuprofen+oral\"\u003Eibuprofen\u003C\u002Fa\u003E can help ease pain and \u003Ca crosslinktype=\"Slideshows\" link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fwomen\u002Fss\u002Fslideshow-what-is-inflammation\" id=\"d84f1a1f-f3b5-4fc4-a8f3-e02e7c8ba1e1\"\u003Einflammation\u003C\u002Fa\u003E from the injury. Check with your doctor before using them, though, if you take any other medicines or have medical problems.\u003C\u002Fp\u003E\u003Cp\u003EMost workout injuries will heal on their own in 4 weeks or less. If the injury has not improved within a week, or if it gets worse, seek medical care. And always use common sense. If you're concerned about the injury, it's best to seek medical advice.\u003C\u002Fp\u003E\u003Cp\u003EUntil you are fully healed, don’t do the activity that triggered the injury. And avoid any activity that puts strain on the injured area.\u003C\u002Fp\u003E\u003Cp\u003EYou can still be active as long as you don't stress the injury. Staying active may help you heal quicker than if you take to the couch. Try a new workout while your injury heals. For example, if you sprain your \u003Ca crosslinktype=\"Article\" link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Ffitness-exercise\u002Fguide\u002Fankle-injuries-causes-and-treatments\" id=\"ff086436-f97d-4678-9b4e-a8f271a8e040\"\u003Eankle\u003C\u002Fa\u003E, exercise your arms instead. If you hurt your \u003Ca crosslinktype=\"Article\" link_friendlyurl=\"https:\u002F\u002Fwww.webmd.com\u002Fpain-management\u002Fwhy-does-my-shoulder-hurt\" id=\"9b3a5193-a8e2-4c48-baf0-6bb21fe1a75a\"\u003Eshoulder\u003C\u002Fa\u003E, work out your legs by walking.\u003C\u002Fp\u003E\u003Cp\u003EAfter you have fully recovered from your injury -- pain-free for more than a week -- start back slowly. Don't try to work out with the same fervor you did before your injury. You will need to rebuild your muscle strength and endurance. It may take 3 weeks of regular exercise to regain your pre-injury fitness level. If you push too hard and too fast, you may injure yourself again.\u003C\u002Fp\u003E\u003C\u002Fsection_text\u003E\u003Chighlights\u003E\u003C\u002Fhighlights\u003E\u003Cpull_quotes\u003E\u003C\u002Fpull_quotes\u003E\u003C\u002Fsection_group\u003E"},"citations":{"#cdata-section":"\u003Cp\u003ESOURCES:\u003C\u002Fp\u003E\u003Cp\u003EPalo Alto Medical Foundation: \"Prevention of Exercise and Sports-Related Injury.\"\u003C\u002Fp\u003E\u003Cp\u003EAmerican College of Sports Medicine: \"Basic Injury Prevention Concepts.\"\u003C\u002Fp\u003E\u003Cp\u003EAmerican Academy of Orthopaedic Surgeons: \"Safe Exercise.\"\u003C\u002Fp\u003E"},"related_links_header":"","related_links_text":{"#cdata-section":"\u003Cp\u003E\u003Ca link_friendlyurl=\"\u002Fconsumer_assets\u002Feditorial\u002Farticles\u002Fslideshows\u002Fslideshow_9_least_effective_exercises.xml\"\u003E7 Risky Exercises and Better Bets\u003C\u002Fa\u003E\u003C\u002Fp\u003E\u003Cp\u003E\u003Ca link_friendlyurl=\"\u002FPageBuilder_Assets\u002Fscopemaps\u002FWebMD Consumer\u002FPages\u002FBumps Bruises Sprains and Strains Slideshow_091e9c5e80659936\u002Fpage_Bumps Bruises Sprains and Strains Slideshow_091e9c5e80659936.xml\"\u003ECare and Pain Relief for Bumps, Bruises, Sprains, and Strains\u003C\u002Fa\u003E\u003C\u002Fp\u003E"}}}}}},"staticPublicPath":"\u002Fstatic_vue\u002F091e9c5e81e52376\u002Fclient\u002F","isInteractivePage":false},"flow":{"flowInfo":{"guideArticle":{"assetId":"091e9c5e8000b25e","channelId":"1046","contentType":"Article"}}},"quiz":{"rmq":{}}}</script> <script>window.__INITIAL_STATE__.route.hash = window.location.hash; window.__INITIAL_STATE__.route.fullPath = window.location.pathname; window.__INITIAL_STATE__.route.path = window.location.pathname; if(window.location.search !== ""){ var search = window.location.search.substring(1); window.__INITIAL_STATE__.route.query=JSON.parse('{"' + search.replace(/&/g, '","').replace(/=/g,'":"') + '"}', function(key, value) { return key===""?value:decodeURIComponent(value) }) } else {window.__INITIAL_STATE__.route.query={};}</script><script>try{var _comscore=_comscore||[];_comscore.push({c1:'2',c2:'6035829',options:{enableFirstPartyCookie:!0}}),function(){var e=document.createElement('script'),o=document.getElementsByTagName('script')[0];e.async=!0,e.src='https://sb.scorecardresearch.com/cs/6035829/beacon.js',o.parentNode.insertBefore(e,o),window.__INITIAL_STATE__?window.document.addEventListener('before_pv',function(){window.document.addEventListener('onAdobeOmniBeforePv',function(){window.biConsumerIsReady&&self.COMSCORE&&COMSCORE.beacon({c1:'2',c2:'6035829',options:{enableFirstPartyCookie:!0}})})},{once:!0}):window.document.addEventListener('onAdobeOmniBeforePv',function(){self.COMSCORE&&COMSCORE.beacon({c1:'2',c2:'6035829',options:{enableFirstPartyCookie:!0}})})}()}catch(e){}</script><noscript><img src='https://sb.scorecardresearch.com/p?c1=2&c2=6035829&cv=3.9.1&cj=1'></noscript>  <script id="cookieConsentScriptNonEU" async="async" src="https://img.lb.wbmdstatic.com/webmd_static_vue/file-explorer/webmd/consumer_assets/site_images/webmd-ccm/webmd-ccm-lite.min.js"></script><script type="text/javascript" async="async" importance="high" src="https://securepubads.g.doubleclick.net/tag/js/gpt.js" id="GPT_JS"></script><script>window.webmd.googleloaded = true; window.googleloaded = true; </script> <script>window.performance.mark('page-end');</script> <link rel="stylesheet" href="//img.lb.wbmdstatic.com/webmd_static_vue/091e9c5e81e52376/client/css/non-critical-1731593618452.f64d91a6.css"> <link rel="stylesheet" href="//img.lb.wbmdstatic.com/webmd_static_vue/091e9c5e81e52376/client/css/pagetype-oncology-1731593618452.b84c3554.css"> </body> </html>