Injury from exercising can often can be prevented by following some simple rules. In addition to seeing a doctor before beginning an exercise program, the following tips should help you avoid injury:

• Always wear appropriate safety gear, including helmets while cycling. Wear the appropriate shoes for each sport.

• Warm-up before you exercise for 10-15 minutes. The warm-up could be easy-paced walking, slow pedaling on a cycle, or other nonstrenuous activity.

• Cool-down after you exercise for 5-7 minutes. Abrupt cessation of vigorous work can cause blood to pool in your legs and put unnecessary strain on your heart. As with the warm-up, easy walking, pedaling or other light activity is best.

• Stretch, stretch, and stretch. You should stretch for a minimum of 5 minutes after every workout. Perform at least one stretch for each body section (arms, chest, back, legs, stomach, & neck). Stretching helps minimize muscle soreness after exercising besides decreasing your risk for injury.

• Exercise for at least 30 minutes a day. You can break this into shorter periods of 10-15 minutes during the day.

• Follow the 10% rule. Never increase your program (i.e. walking or running distance or amount of weight lifted) more than 10% a week.

• Variety works best. Try not to do the exact same routine two days in a row. Walk, swim, play tennis or lift weights. This works different muscles and keeps exercise more interesting.

• When working out with exercise equipment, read instructions carefully and, if needed, ask someone qualified to help you. Check treadmills or other exercise equipment to be sure they are in good working order. If you are new to weight lifting, make sure you get proper information before you begin. Keep informed.

• Stop exercising if you experience severe pain or swelling. Discomfort that persists should always be evaluated. "No pain no gain" is a fallacy, learn to respect your body.

by Carol Glasscock, MS,PT