Fitness: Injury-proof Yourself

Your workout routine is going great, the weight is peeling off, you're feeling stronger, and then all of a sudden--ouch! A twisted ankle, sore back or pulled muscle sidelines you. What happens next? Often, your weight loss will slow or stop and you risk losing your motivation. But staying injury-free is as simple as following a few easy guidelines, says physical therapist Jack Younghans, D.P.T. Use these tips to stay healthy--and on track.

Don't skip stretching. Spend about five to 10 minutes stretching before your workout. The type of stretching you should do depends on your workout. For example, if you're running on the treadmill, be sure to do some leg stretches. If you're going to be using an elliptical, you'll need to stretch both your arms and legs. And if you're strength training, stretch whatever areas you plan to work out.

Take time to warm up. Don't jump right into your workout at full speed. Slowly ease into it with a five- to 10-minute warm-up session.

Perfect your form. Knowing how to use the equipment or how to properly do moves can help you avoid injury. If you're not sure, ask someone.And don't forget about safety gear, such as a bike helmet or knee pads.

Ease into exercise. If you try to do too much too quickly, you're bound to hurt yourself. Increase your exercise--intensity or duration--gradually.

Pace yourself. Spread out your activity throughout the entire week. Trying to squeeze your workouts into one or two days can definitely result in injury.

Tune into your body. Make sure to pay attention to how you're feeling during a workout. Often times, our body gives us signs that it has had enough. Remember that overexertion can lead to injury.