Dr. Tara Narula, a cardiologist and NBC news medical correspondent, often sees female patients frustrated by exercise-related injuries. The research on sports injuries in women is lacking, with many guidance given to female athletes based on men. Women have unique physiological characteristics, such as more estrogen, body fat, and looser ligaments, making them more prone to certain injuries such as ankle sprains, shoulder problems, and knee issues. They are also more likely to tear their ACLs compared to men.
Stephanie Mansour, a certified personal trainer, recommends starting with walking for those who don’t exercise as it provides cardiovascular benefits and helps with joints and flexibility. Adding strength training to the routine is crucial for building muscle, boosting metabolism, and achieving fitness goals. Starting with basic exercises like squats, lunges, and core strengthening is recommended. It is important to start slow, focus on breath and form, and not push through pain during workouts.
If pain occurs while working out, it is essential to listen to the body and adjust intensity or duration accordingly. Seeking medical attention is necessary if pain is sharp, instant, and accompanied by a pop or snap sound. Signs of potential injury during workouts include low-back pain, knee pain, skipping modifications, and hip pain due to lack of stretching. Women often face unique challenges such as psyching themselves out of workouts or feeling pressured to conform to a specific workout plan.
Women should focus on finding enjoyable forms of exercise that include cardio, strength training, and stretching. Honoring the body’s needs and being open to trying different workouts can help create a better relationship with oneself. By paying attention to schedules, life situations, and individual preferences, women can tailor their workouts to fit their unique needs and avoid injury.
Overall, women should prioritize proper form, listen to their bodies, and seek medical advice when necessary to prevent exercise-related injuries and maximize the benefits of physical activity.
