Exercise is so important, not to look good, but for your vital health. Exercise produces endorphins. Endorphins give you that I feel goooooodddd feeling. Some call it a “high” from working out.  Endorphins can help fight off depression, boost your mood, and make you more productive. Who doesn’t feel awesome after a day of being productive?

Exercise is always something I have been passionate about. It’s always been a way for me to let go and get away.

Exercise can also cause injuries and lead to doctor visits if not careful. 

I went for a run on the 4th of July. Just a basic run, the same thing I had been doing about fives times a week for over a month. I was in a great mood. I felt great. The last thing I was expecting was to break my knee cap. Here I am almost two weeks later on the couch typing this blog post recovering from knee surgery. My surgeon had to screw my patella (knee cap) back together and tighten up my ligaments. All that from a simple run that seemed so harmless. I was supposed to go the beach that weekend and had many fun things planned.

I’m not trying to scare you, but I do want you to know the importance of safety when working out. 

When I went for a run I didn’t realize that there is a technique, form, and type of shoe you are supposed to wear. All that could’ve prevented my knee injury.  Educate yourself.  Be sure to share your tips below.

Warm up

It is so important to slowly warm your muscles up before a good run, weight lift session, or any workout. High knees is a great example. Do high knees for about 30 seconds take a break and do that about 3 times.

 Stretch

After you warm up your muscles stretch a little for flexibility and range of motion.

Know the CORRECT Form

With every single workout there is a specific form you are supposed to have whether it is running, lifting weights, squats, yoga, etc. I don’t know the proper form for every exercise but I plan on educating myself. You should too!

 Correct Attire

Make sure you wear the correct attire such as clothes, shoes, compression sleeve, etc. Shoes are major. Make sure they give a enough support. Knee injuries are no joke.

Talk to your Doctor

I know, I know this is so typical. This is major if you have any health problems or recent injuries. One of the main reasons for my recent injury is because I had a knee injury and surgery about five years ago. Your doctor can give you a brace, advice or tips on what would be best for you.

Wear your Brace

I never wore my brace because I didn’t like how it looked and it got too hot. I would probably be running right now, driving or at work right now if I had wore my brace.

Build Muscle

Building muscle can help prevent injuries. Muscle can make your joints stronger with more support.

Get a Personal Trainer

I know this sounds expensive, but so does surgery and doctors appointments. As soon as I get the okay from my physical therapist I plan on getting a personal trainer. He/she can train you to prevent injuries, learn the correct form, and help you to get your body to look the way you want. Make sure the personal trainer is certified and has good experience, especially if have recent injuries.

Stretch

Yupp, I know I said this earlier, but stretching is so important. It is important to do it at the beginning and end of each workout. Make sure before you stretch your muscles are warmed up.

 Drink water

I know this one is pretty obvious, but some people don’t realize how important it is. Don’t just drink water while working out. It is important to drink water throughout the day to stay hydrated. It is easy to become dehydrated especially in the Alabama heat and if you’re working out. Dehydration can cause you to become queezy, light headed, weak, tired, have muscle cramps and even pass out. So drink up butter cup! You will feel better in the long run! 

I am obviously no pro or doctor, but these are all things I have learned before and after my injury from my doctor and blogs of professional dancers and famous personal trainers. I plan to learn soo much more during physical therapy and while training with my personal trainer. I can’t wait to share with all of you! Thank yall for reading. Comment below ideas, tips, and any thoughts. I love feedback. Love yall so much!

XOXO

-Em