Causes of injury while doing physical exercises (Part 3)

Inadequate sleep

It has been established in some researches and has been published in some literatures that every human being should have an 8-hour sleep every night—not more and not less!The reason for this is that sleep has a restorative power on human strength, vitality, stamina, and alertness—among other things! If you lack sleep, chances are, you are relatively weak, and your alertness is quite low!Being bodily weak and lacking alertness are the most injurious combination—a perfect recipe for injuries, so to speak—because in doing physical exercises you need to be strong and alert! Without the necessary strength, you may not be able to finish your usual work out; without alertness, you may have poor coordination in doing your work out! In one or both case(s), you are prone to injuries!

Under stress

When you are under stress—brought about by personal, family or work-related problem—your health will take a toll of it! In fact, stress is one of the causes of having poor sleep! Aside from preventing good sleep, stress drains and sips your energy and—like inadequate sleep—it alters your concentration and focus! Again, with the combination of lack of strength and alertness, you are not far from having injuries while working out!

Inappropriate diet

When you work out, ensure that you have a good meal prior to it! When it is described as “good,” it means only one thing: that it is not too heavy nor too light! Actually, it is only you who can more or less determine how heavy or how light your meal should be prior to your gym work out! It is only you who knows exactly what particular gym exercises are you going to have; thus, you can adjust your meal according to that activity, or activities! If you are planning to have weight lifting and threadmill exercises, there is no doubt, you need to take relatively heavy meal with preponderance of carbohydrates! If you are going to participate in yoga exercises, then relatively light meal could be taken! Again, these are mere suggestions! The only person who knows you—in and out—is you, yourself! Based on your previous physical exercises, you learned that at the middle of your work out you had gotten hungry and had needed to stop to take in something! That meant that your meal prior to your working out was not enough to sustain you all throughout the gym session! Therefore, you need to adjust next time! Doing the same physical exertion, you need to add more calories to what you used to take in prior to working out.

In another scenario, while doing your gym session, you felt that you were experiencing stomach cramps and feeling of fullness! You felt like you wanted to vomit in order to relieve yourself! If that is your case, it is possible that you had overeating, and you started your session sooner than what was allowable! After meal, give yourself at least one hour of rest before starting your gym session! But if you had overeating, longer time might be needed!

Based on your previous experiences, take in the most appropriate diet—in terms of quality and quantity—prior to gym session to avoid the feeling of dizziness, or stomach cramps, which could lead to injuries.

Improper shoes

Every sport event requires a particular type of shoes; shoes for running cannot be used for playing basketball; and it cannot be used for playing tennis! Using the wrong type of shoes in a particular sport event will lead to injuries! Remember that not all shoes are created equal! One could provide more traction than another! One could be more flexible than another! The qualities of the shoes are adapted to the needs of a particular sport event! If you want to buy shoes for your sport event, go to shoe stores which are manned and managed by experts who could give you the right and scientific advice.


Glover, Bob, Shepherd, Jack, and Glover, Shelly-lynn Florence. “The Runner’s Handbook”. New York: Penguin Books USA Inc. 1996.

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