Discover 10 important precautions to take when practicing physical activity to stay safe and injury-free. Prioritize safety and wellness in your fitness journey!
The practice of physical activity has become increasingly common in the routine of Brazilians, as demonstrated by increasingly crowded gyms, parks and streets. According to the survey “Vigitel 2006-2023 Practice of Physical Activity”, published by the Ministry of Health (MS), from 2009 to 2023 the number of people aged 18 or over who practice physical activity in their free time grew from 30.3% to 40.6%.
However, before you enter athlete mode and start training, it is important to take some precautions to prevent problems and even improve performance. See below!
1. Seek professional guidance
Before starting any type of physical activity , it is important that you seek out a qualified professional, such as a physical educator, to guide you on how to perform physical exercises correctly.
“Practicing physical activity without proper professional supervision can lead to overload, excessive repetition and incorrect performance of exercises, which are among the main causes of knee injuries, for example”, says Dr. Marcos Cortelazo, an orthopedist specializing in knee and sports traumatology, member of the Brazilian Society of Orthopedics and Traumatology (SBOT).
The doctor adds that, if you already feel pain, it is also important to consult an orthopedist for an evaluation and to check what types of exercises you are able to do.
2. Pay attention to your diet
An inadequate diet before training can cause symptoms such as dizziness, nausea and other digestive discomforts. “The ideal is to eat a light diet, with foods that are not digested very quickly, such as yogurt with granola, banana with oats, whole-wheat bread sandwiches with peanut butter and sugar-free jelly or beetroot, orange, apple and chia juice. All of these are excellent options for a light pre-workout that are easy and slow to digest due to the presence of fiber”, explains nutritionist Dr. Marcella Garcez, director and professor at the Brazilian Association of Nutrition (ABRAN).
After training, it is also important to pay attention to your diet to replenish your energy. “After training, it is recommended to have a proper meal to replenish your carbohydrate, protein, fat and water needs according to the intensity of the activity,” he adds.
3. Start slowly
Excessive exercise can also cause symptoms such as dizziness and headaches, as well as increase the risk of injuries. For example, a sedentary person who does very intense exercises at the gym may end up feeling unwell, as their body is not prepared for that type of activity. “That’s why it’s best to introduce physical activity slowly and progressively,” says Dr. Aline Lamaita.
4. Wear appropriate clothing
Friction between sweaty skin and clothing can lead to acne-like breakouts, such as blackheads, pimples and folliculitis, a condition popularly known as acne mechanica. “Fabrics such as wool, elastane and nylon, often used in cold weather clothing, and polyester, commonly used in sportswear, are among the main culprits,” says dermatologist Dr. Claudia Marçal, a member of the Brazilian Society of Dermatology.
According to the doctor, this happens because these fabrics cause greater friction with the skin and prevent it from breathing, causing overheating and sweat retention. To prevent this, Dr. Claudia Marçal recommends avoiding wearing very tight pants and clothes made of fabrics that retain sweat.
“To avoid the appearance of these acne-like eruptions, always prefer cotton clothing. In addition, after exercising, remove sweaty clothing as soon as possible, to allow the skin to breathe properly and prevent clogged pores and the appearance of folliculitis,” he recommends.
5. Choose the right footwear
The type of sneakers you wear during exercise is also important. “The shoes should offer stability, be the right size for your foot and, of course, be comfortable. In addition, the sneakers you choose should be in accordance with your type of stride and the physical activity you will be practicing,” explains Dr. Marcos Cortelazo.
According to the doctor, footwear can vary depending on the physical activity. “Those who go for walks or runs, for example, should choose specific sneakers that have a good cushioning system to reduce the impact of contact with the ground on the joints,” he explains. In the case of leg training in squats, for example, the sneakers should have a flat sole. The specialist emphasizes that, if in doubt about the ideal footwear, the best option is to seek guidance from an orthopedist.
6. Consider wearing compression stockings
Compression socks can be great allies for those who practice physical activity. “There are several benefits to wearing elastic sports socks. For example, the accessory keeps the muscles warm, provides support to the muscles, reducing muscle vibration, improves venous return and reduces the concentration of lactic and pyruvic acid in the muscles,” says Dr. Aline Lamaita.
According to her, socks can even improve performance during physical activity. “All of this results in reduced muscle fatigue and a decrease in the incidence of cramps and pain in the calf, in addition to reducing recovery time after physical activity. In addition, socks also improve proprioception and muscle alignment. As a result, we have an improvement in performance during sports,” she explains.
But before you start using compression stockings, it is important to consult a vascular surgeon to receive specific guidance on the appropriate model and how to use them. “A compression stocking that is placed incorrectly or with the wrong compression can strangle the leg and impair circulation. Therefore, it is essential to consult a vascular surgeon,” warns the professional.
7. Warming up is essential
Regardless of the exercise, it is essential to perform a warm-up session before starting it. “Warming up is essential to prepare the entire body, from joints to organs such as the heart, for the exercise that is to come. Starting to exercise with muscles and joints that are still stiff can favor the occurrence of injuries”, says Dr. Marcos Cortelazo.
It is also worth noting that stretching and warming up are not synonymous and both should be done before exercising, starting with warming up and then stretching. “Stretching helps to increase muscle flexibility and joint range of motion, which helps, for example, to reduce the load and pressure on the knees and, consequently, the risk of injury.”
8. Invest in strengthening exercises
Those who believe that muscle strengthening exercises are only recommended for high-performance athletes are mistaken. In fact, it is a practice that should be adopted by everyone, as it is of great help, especially in preventing knee injuries.
“As the knee depends on the action of 10 muscles to function: quadriceps femoris (vastus medialis, vastus intermedius, vastus lateralis and rectus femoris), hamstrings (semitendinosus, semimembranosus and biceps femoris), tensor fasciae latae and gastrocnemius (gastrocnemius medialis and gastrocnemius lateralis), stretching and strengthening these muscles improves knee joint function”, explains Dr. Marcos Cortelazo.
Furthermore, according to the doctor, strengthening also helps maintain stability during movement and reduces the load on the joint. “Therefore, if the muscles in the region are weak, locomotion is impaired and the joint becomes more prone to wear and damage. Therefore, muscle strengthening exercises are essential, after all, the stronger your muscles are, the more protected your joints will be,” he highlights.
9. Take care of your skin after training
After practicing any type of physical exercise, it is important to adopt a post-workout skin care routine, because, according to Dr. Claudia Marçal, sweat has a very acidic pH, which can damage the skin tissue, causing dehydration , irritation and even acne due to clogged pores.
“After training, it is essential to cleanse, tone, moisturize and, if you work out during the day, protect your skin. In the case of more strenuous activities, which generate more free radicals, it is also recommended to use antioxidant active ingredients when moisturizing, to avoid weakening the skin’s support proteins. We can use ingredients such as Vitamin C, Alistin, Arct-Alg, Hyaxel and hyaluronic acid to moisturize the skin and repair the tissue”, says the specialist.
10. Pay attention to your body’s signals
If you feel pain, for example in your knee during physical activity, don’t ignore it! Stop exercising and pay attention to how the pain progresses. “Normally, pain that occurs during or after physical activity and disappears spontaneously tends not to be serious. It is usually post-exertion pain,” explains Dr. Marcos Cortelazo.
However, according to the doctor, pain that does not subside spontaneously is a warning sign. “In these cases, it is essential that you do not try to continue the practice and seek an orthopedist as soon as possible to undergo an evaluation and receive the appropriate diagnosis and treatment,” he concludes.