Eliminate Fitness Injury By Avoiding These Harmful Exercises

Eliminate Fitness Injury By Avoiding These Harmful Exercises

A survey published in the U.S National Library of medicine and National Institute for Health shows that 46% of injuries among males and 14% of those among females selected for the study were sport or exercise related.

Performing exercises incorrectly, with bad form, or in excessive repetitions can do just this. When we go to the gym or just throw on our gym shoes to work out, it’s to better our bodies, not to harm them. That’s why it’s important to know which exercises really benefit you and which exercises not to do, because let’s face it, you’re setting yourself up for failure.

3 Harmful Exercises To Avoid

Seated Knee or Leg Extensions

seated knee or leg extension exercise by woman

Why it isn’t good for you?

A study published in the Journal of Bone and Joint Surgery showed that exercises like the Leg Extension may be bad for you as they produce “greater shear force and minimum muscular activation.” The resistance, during Leg Extensions, is at the shins just above the feet, which is what causes this shearing effect. The anterior cruciate ligament (the ACL prevents your lower leg from sliding forward relative to your thigh) is put under tremendous stress, confirms the Journal of Biomechanics, which causes knee injury.

The alternative

Simple squats and lunges.

How to do it right

The way to do your squats right is to remember to keep your weight back on your heels with your back upright. Important thing is not to go past 90 degrees at the bend in your knees. If you feel pain at your knee at any point, don’t go that far down as this causes additional stress on your joints.

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Behind The Neck Lateral Pull Down

behind the neck lateral pull down exercise to avoid

Photo Credit:www.buzzle.com

Why it isn’t good for you?

Putting your arms behind your head gets you in an external arm rotation which is excessive for the shoulder. The rotator cuff muscles are put into an overly stressed position that can lead to shoulder muscle injury. And since most of us have poor shoulder posture to begin with, we end up pulling the bar in an awkward position which stresses the cervical spine. Bad forward head posture is also a concern, because of the bad motor patterning caused by this exercise, which can cause back problems.

The alternative

Front lateral pull downs

How to do it right

Pull the bar down in front of you. Make sure your posture is right: spine straight, abs pulled in. Lean your torso back (remember that your spine still needs to be straight) slightly. Pull the bar down towards your chest, but not below your collar bone.

Hover Leg Raises

hover leg raise exercise to avoid

Photo Credit:www.pelvicexercises.com.au

Why it isn’t good for you?

With these types of exercises, the deep hip flexors are actually doing the most work. This puts major stress on the lower back.

The alternative

Bicycle crunches, plank exercises and straight leg lowers.

How to do it right

Straight leg lowers are the easiest alternative. When you do them, make sure the back stays flat on floor and your abs are tight. Keep your hands on your sides or under lower back for support. Make sure your back doesn’t arch at any point of the exercise.

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Unfortunately, there are many other exercises that are probably doing you a lot more harm than good. A good “red alert” is if any particular movement causes you pain or discomfort, or if an exercise requires joint flexibility that is not inside your range of motion. Keep this in mind and learn as much as you can about the exercises that you’re doing. Yup, do exercise caution! Pun intended!

What exercises do you avoid because of discomfort or pain? Share in the comments below.

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