Avoid Starting the New Year with Workout Injuries

It’s a new year and you have a new gym membership. But before you start lifting weights and running miles on the treadmill, make sure you’re ready.

Experts say trying to get in shape and shed pounds can lead to unwanted injuries, especially for those who are new to working out.

“A good first step is to take the time to learn how to properly perform an exercise or use exercise machines and equipment that your gym has to offer," says Robert Keller, M.D., orthopedic surgeon and sports medicine specialist with Ascension Providence Rochester Hospital.

According to Consumer Products Safety Commission data analyzed by USA Today, more 450,000 people made trips to hospital emergency departments 2012 for injuries related to exercise equipment. These include back, hip, leg and ankle injuries from lifting to much weight, falling off treadmills and exercise balls and over doing it on the treadmill or elliptical machine.

Dr. Keller says these simple tips can help make your workout safe.

*When you’re lifting weights focus on form and not on the amount of weight you’re lifting. Too much weight too quickly when beginning an exercise program may be a recipe for injuries.

*Whether you are using an elliptical machine or a treadmill, it’s important to take it slow and ramp it up over time. It’s a process to get into shape. Limit your speed and the amount of time you spend on the machine as you begin and slowly increase both as you gain more strength and endurance, especially if you are just starting an exercise program.

Dr. Keller says if you start slowly and build your workout as you build strength and endurance to your body, you can have an effective workout and avoid injuries.