Avoiding injuries while starting fit fads

WASHINGTON (WUSA9) -- We've all seen the advertisements. Each year a new or revived fad workout surfaces. These fast paced and high intensity workout routines promise to sculpt your body, faster than going to the gym. But what about the injuries that may occur when rushing into these types of routines. You may pay a price when trying to workout too hard, too fast, too soon.

Like many who workout daily doing the same thing over and over can become monotonous.

"Ive been working out since I was 14 or 15, trying new stuff, trying whatever is in at the time and see if I enjoy it or not," says Amir Guerami.

That was until Amir tried to do a deadlift and injured his knee during a CrossFitworkout. This was his first attempt at this classic move typically performed by bodybuilders. "So I went to try and I thought I could handle more weight than I could. As soon as I put it up, I felt my knee go out and a lot of swelling a lot of pain," he says.

Upon meeting with Dr. Robert Najarian of Inova Medical Group, Amir learned he had a meniscus tear.

"So they try some other type of workout and whether it be more intense workouts like P90X or Insanity or things like CrossFit, they'll attempt to do those thing. Occasionally they can get themselves into trouble if they are doing too much too soon," says Dr. Najarian.

Dr. Najarian suggests that you should take a few weeks to learn the proper mechanics of a new routine. You may be using a muscle that is not used to being pushed. Amir had the upper body strength for the deadlift, but his knee was not ready for the instant pressure.

"I dropped the weight and it was swollen right after," says Amir.

In a statement from a group representing fitness programs they stress that people should "Observe perfect form at all times. Participants often get hurt trying to do more using sloppy technique." For full list click here.

It's ideal to remember that stretching or warming up is absolutely essential. Without perfect form you are setting yourself up for injury. Every person is different, so be sure to listen to your body and pace yourself.

"You know a good rule is 10% each week. Kinda ramp up your activity level to get to the point that you want. You're not going to get that elite status overnight," says Dr. Najarian.

Amir has avoided surgery for now. He is doing better with the anti-inflammatory medication and after rehab he is back in the gym. He even started CrossFit again, but at a slower pace.

"Certainly it's something that still might irritate him if he is in that higher level of training and something that may require some type of arthroscopic surgery down the line for," adds Dr. Najarian.

These exercise programs can me modified for your age and fitness level. Experts recommend that you attend a structured class first to make sure you are doing the movements correctly.

Written by:

Thomas James & Monika Thomas, WUSA9


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