Can you relate to this scenario? After putting it off for toolong, you commit to get fit-only to find yourself injured the minute you startworking out.
All of the sudden your fitness goals go back on the shelf and youare left to deal with the pain.
Whether your injury occurs right off thebat or after years of regular workouts the result is always the same.
It isdiscouraging, painful and downright depressing.
And since studiessuggest that up to 38% of all exercisers suffer from an injury each year, it isa subject worth exploring.
Top 3 Workout Injuries The following three ailments occur commonly among active people.
Let's explore the cause of each and then detail your very own injury preventionplan-because let's face it, you simply don't have time to spend nursing andinjury (and losing all that progress you had made).
1.
Strain /Pulled Muscle: This occurs when a tendon (connects muscle to bone) or muscleis stretched or torn.
If you suffer from a strain you will feel pain andswelling in the muscle belly, or loss of function if the strain occurred in atendon.
Many strains occur as the result of an improper warm-up and insufficientstretching.
2.
Sprain: This occurs when a ligament (connectsbone to bone) is stretched or torn.
While this can happen to any ligament inyour body, the most common placements of sprains are in the ankle, wrist andknee.
Often this injury will happen suddenly as the ligament is stretched beyondits normal limit, usually during a fall or other acute trauma.
3.
Low Back Pain: It is said that 80% of the population will experience back pain at some point intheir lives-and the list of causes is as diverse as the sufferers themselves.
Here are the main reasons for workout related back pain:

• Improper form: Similar to bad posture, using improper form whileperforming weight bearing exercises will leave your back sore and aching.
  Thegood news is that once your form is corrected this pain should subside after ahealing period.
  
• Weak muscles: If you have a desk job then chances are your deep backmuscles are inactive and unconditioned.
  When you start an exercise program, butfail to properly strengthen these muscles, the result is often an aching back.
  
• Strained muscles: Not to pick on that desk job, but another result ofsitting all day is tight back muscles.
  When these muscles are not properlywarmed up and stretched before exercise begins, muscle strains occur.
  

Your 5-Step Injury Prevention Plan Injuriesdon't have to slow you from meeting your fitness goals.
The following 5 stepswill dramatically reduce your chance of injury and if you do find yourselfinjured, but have been following these 5 steps, your recovery will be quick andefficient.
Step 1: Stretch What is more boring thanstretching? You want to exercise, not sit around touching your toes-right? Eventhough it isn't exciting, stretching is the best way to increase muscleelasticity and durability.
Tight muscles are big contributors tostrains-remember? Take the time to stretch everyday before and after yourworkout to stave off injury.
Step 2: WarmUp Preparing for your workout should not begin and end with puttingon your gym clothes.
Your muscles need to be coaxed into motion by way of a10-15 minute warm up in order to prepare them for injury-free use.
Cold musclesare less elastic and are therefore more prone to tears.
Step 3:Proper Gear For most fitness enthusiasts proper gear haseverything to do with their shoes.
Don't be fooled-not just any shoe will do.
Find shoes that offer support and traction for your exercise of choice, and makesure that they aren't too tight or too loose.
If you are prone to ankle injuriesthen try a pair of high-tops for extra support.
Step 4:Lifestyle Stop for a moment and think about your car-if youdon't maintain it with regular tune ups, oil changes and quality fuel then youcan't expect it to perform well on the road.
The same applies to your body.
Getting healthy amounts of sleep, eating well balanced meals and stayinghydrated will all contribute to your performance during exercise.
The healthieryour lifestyle is the less likely you are to suffer an injury.
Step 5:Condition This may seem like the most obvious step to injuryprevention, but unfortunately it is the most overlooked.
People who keep theirbodies in top condition by exercising regularly and maintaining a healthylifestyle are the least likely to injure themselves.
When exercise programs arestarted and stopped sporadically your muscles are most likely to become injured.
Of course being conditioned also has another great benefit that everyoneenjoys - you get to look and feel great! And who doesn't what that,right? The ultimate injury prevention plan is to work with aqualified fitness expert!