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Prevent Injuries in the New Year

Updated: Jan 5

Three… Two… One… It's 2023! Happy New Year! At DASH, we see many clients vow to change their lifestyles in the new year. Although the “New Year, New Me” analogy is great for many people to start off in January with, we often see our motivation dwindle away fast as the weather begins to get colder, and the days start to get longer. If you are one of those people who are ready to commit to bettering yourself in 2023, it is important to know that there are some risks that come along with your new favourite fitness routine. Partaking in frequent exercise is a great way to strengthen your body, but there is always a risk that comes along with any type of physical activity.

Here are some of the DASH team's favourite tips to help prevent an injury while working out, or participating in physical activity.

But first, let’s look at the basics.

What Causes Common Exercise Injuries?

Some of the most common causes of exercise injuries that can happen during your workout include:

  • Exercising before your body has had the chance to warm up

  • Repeating the same body motion over and over again

  • Not having proper form for your exercise routine

  • Not resting in between your workouts

  • Pushing your body too hard, too quickly

  • Doing an exercise that is too strenuous for your level of fitness

  • Not using proper equipment

Stay healthy this new year with these three tips:

1. Make sure that you warm up and cool down!

Warming up before exercise helps to get your blood flowing, warms up your muscles, and helps you avoid an unexpected injury. The easiest way to warm up is to exercise slowly for the first few minutes of your workout, and then begin the process of picking up the pace. For example, before taking on a cardio workout like running, walk briskly for 5 to 10 minutes.

It doesn't just stop there! You should also plan to cool down after exercise to bring your heart rate and body temperature back to normal. Cool down by ending your routine at a slower pace for the last 5 to 10 minutes. Trust us, it works and helps keep your body safe!

2. Make sure to use the right equipment

Using safety equipment can greatly reduce your risk of injury while working out.

Safety equipment for your chosen sport may include:

  • Footwear

  • Helmets

  • Mouthguards

  • Goggles

  • Shin guards or other protective guards

Be sure that you are using the right type of equipment for your sport. For example, do not play tennis in running shoes. Wear a ski helmet, not a bike helmet, when downhill skiing.

Make sure your exercise equipment:

  • Fits you properly

  • Is the right design for your sport or activity

  • Is in good working condition

  • Is used correctly and consistently

3. Make sure to listen to what your body needs

Forget the old saying "no pain, no gain." Of course, to build strength and stamina, you will need to push your body. The key is to push slowly and gradually. You can expect sore muscles after your workout. But you should never feel pain when exercising. If you feel pain, stop right away.

Being tired all the time can also be a sign that you may be overdoing it. In general, avoid increasing these 3 things all at the same time:

  • Number of days you exercise

  • Length of time you exercise

  • How hard you work out

Inexpensive Peace of Mind, 24/7

Our Injury and accident coverage plans protect you 24 hours a day, seven days a week, anywhere in the world.

There is no limit on the number of claims you can submit, and we cover any occupation, sport, hobby or activity, any time. Everyone qualifies!

Give us a call or text 780-951-0701 or email

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