Working out requires flexibility and strength. Executing the proper stance during workout can ensure that you don’t end up injured. The range of body movements and repetition of them increase your risk for pain and injury.
It’s also helpful to understand what steps you can take to prevent an injury from occurring during training.
The Most Common Workout Injuries
The most common workout injuries involve experiencing the most pain in areas of the lower back, leg, ankle, and foot. The pain is due to the overuse of muscles and joints when dancing. When you experience an injury, the bodily areas that are most common include the following:
- Knee pain
- Stress fractures
- Hip issue
- Ankle impingement
- Achilles tendonitis
- Arthritis in your ankle or foot
- Blisters or bruising
- Muscle and joint strains
You should consult your doctor before exercising if you’re at risk for injury due to situations like a medical condition, being overweight, or haven’t done much exercise regularly. It can be helpful to start slowly and choose a style of workout that’s more appropriate for you, and take your time to work up to more challenging routines.
Pains and Injuries That Come From Workout
You’ll often feel soreness in your muscles, usually a day after an intense workout which is entirely expected. It is especially true if your muscles aren’t used to the movements that you’re putting them through while dancing.
However, this pain tends to go away after one or two days. If you notice that the pain, ache, or throbbing persists after a couple of days, you may have a more severe injury at hand.
You might have a work-related injury if your pain requires you to do any of the following:
- Wake up at night because of throbbing or pain
- Shifting your weight from one leg or foot to the other
- Be delayed at the beginning of your exercise practice or constantly aching while going through warmups, exercises, and stretching.
- Cut your sessions or activity short due to the increased pain you’re experiencing.
If you’re going through any of the above issues or you begin to find yourself doing it regularly after workout, it’s a cause for concern. You should immediately consult your doctor, another physician, or a physical therapist who is familiar with treating workout injuries.
Use of Compression Socks
Using compression socks can be an effective way to help prevent injury during workout practices, particularly in activities that involve high impact or repetitive movements. Compression socks for women work by improving blood circulation and providing support to the muscles, which can reduce the risk of injuries such as sprains, strains, and shin splints. Here are some tips on how to use these socks to prevent injury during workouts:
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Choose the Right Compression Level
Compression socks come in various levels of compression, typically measured in millimeters of mercury (mmHg). For workout purposes, a moderate compression level (15-20 mmHg) is often sufficient. However, if you have specific medical conditions or recommendations from a healthcare professional, you may need a higher compression level.
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Get the Right Fit
Proper fit is essential for the effectiveness of compression clothes including the socks. Ensure that you measure your leg circumference and length to select the correct size. These socks that are too tight can be uncomfortable and restrict blood flow, while those that are too loose won’t provide the desired benefits.
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Put Them On Correctly
When putting on compression socks, take your time to ensure they are evenly and smoothly distributed along your legs. Start at the ankle and gradually pull them up, making sure there are no wrinkles or folds. Properly worn socks should feel snug but not overly tight.
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Wear Them During Workouts
Compression socks are most effective when worn during physical activity. Put them on before your workout, and keep them on throughout your exercise routine. They can provide support to the muscles and reduce muscle oscillation, which can help prevent injuries.
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Use Them for Recovery
Compression socks are also beneficial for post-workout recovery. Wearing them after exercise can help reduce muscle soreness, inflammation, and the risk of delayed-onset muscle soreness (DOMS).
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Listen to Your Body
While compression socks can help reduce the risk of certain injuries, they are not a replacement for proper warm-up, cool-down, and technique during workouts. Pay attention to your body, and if you feel any unusual discomfort or pain, stop the activity and seek medical advice if necessary.
- Finally, Consult a Professional: If you have specific concerns about injury prevention or the use of socks, it’s advisable to consult with a sports medicine professional or physical therapist who can provide personalized recommendations based on your needs and activities.
Tips and Tricks for Workout Injury Prevention
Prevention is vital to ensuring that you don’t end up with an injury from intense workout. You can prevent such injuries from happening by doing some of the following:
- Perform the warm-up exercises and stretches necessary before a workout: warming up thoroughly is an excellent way to prepare your body and get your muscles used to the movements ahead of time.
- Staying hydrated: drinking plenty of water keeps your energy up, fuels the muscles, lubricates joints, and helps regulate your body temperature to help you perform at your best level.
- Eat a well-balanced diet: ensuring good nutrition will help ensure your body stays at its highest energy level while you practice.
- Explore the benefits of wearing socks and the proper footwear: Compression socks ensure that your blood flows back up to your heart correctly, which is essential, especially if you suffer from poor circulation in the legs or feet. Other fitted shoes and proper footwear is made to help absorb impact and support the feet while dancing.
- Get enough sleep each night: when you’re tired, you cannot perform at your best. Falls, injuries, and improper technique are far higher the more tired you are during practice.
- Use a safety or crash mat to prevent falls or slips during the training period.
Preventing Injury or Recovering from Workout Injury
You should take the next day off from training when you have exercised for several hours in one day. Allowing your body to recover is one of the best things you can do to ensure you don’t put yourself at a higher risk for injury.
Recovery periods are excellent for helping you avoid stressing and overusing your muscles and joints. Treat soft tissue injuries like sprains, bruises, or muscle strains with lots of compressions (compression socks can be most helpful during the day), ice packs, and rest.
Elevation is also a great treatment for an injured area to stay above the level of your heart, and it can relieve pain, keep swelling down and protect the injury. These measures you take can help speed up the healing and recovery process.
As for any injury or pain you’re experiencing, seeking advice from a doctor or therapist is important for a proper diagnosis and treatment. Don’t return to exercising until you are cleared and know you’ve fully recovered and are ready.