Scheduling time for regular exercise is a great way to prioritize your health. Before adding a new exercise routine, though, you’ll want to take steps to reduce the risk of workout-related injuries. Marc Mirisch, PT, DPT, MBA, Vice President of Virtual Physical Therapy at American Specialty Health (ASH), shares ASHCare’s Virtual Physical Therapy and Occupational Therapy  key strategies for staying pain and injury-free while being fit and active.

• What are the main causes of workout injuries, and how can you avoid them? 
  The leading causes of workout injuries are over-exertion and overtraining. These injuries often occur when you ignore pain and other signals to slow down. Exercise-related injuries can also happen when you don’t take time to warm up and cool down.
• How can you avoid over-exertion during exercise? Be careful not to push yourself in a new workout too hard or too quickly. It’s better to progress slowly. Most importantly, listen to your body and stop if you feel uncomfortable.  Using videos like the ones available on ASHCare.com can guide you on how to progress exercises and use proper form. In addition, you may want to work with a physical therapist  or  trainer to get more specific direction.    
• How important are warming up and cooling down for injury prevention? 
  Warming up and cooling down are two of the most important things you can do to limit workout-related sprains and strains. Warmups prepare your body for the activity. Cooldowns help bring your blood pressure and heart rate back to baseline following exertion. In general, devote 5 to 20 minutes before and after every workout to warm up and cool down.
• Does hydration play a role in injury prevention? 
  You can help prevent many injuries by staying well hydrated. Dehydration can lead to cramps, fatigue and decreased coordination. Drinking plenty of fluids before, during and after your workout helps maximize muscle function and joint lubrication, lessening the risk of sprains, strains and tears.
• How do form and technique help prevent workout injuries? 
  Using proper form can help limit injuries related to muscle or joint misuse. Start by watching workout videos of your chosen activity. Mirror the instructor’s movements and posture. Or, work one-on-one with an ASHCare Virtual Physical Therapist or a personal trainer. These professionals can share tweaks to help you improve your overall workout form.
• What are some benefits of accessing physical therapy virtually? 
  Virtual physical therapy gives you convenient access to experts in musculoskeletal care. Unique to ASHCare Virtual Physical Therapy and Occupational Therapy is that you communicate with same licensed clinician at every appointment. You’ll work with someone who knows your current workout levels and future goals. Partner with a therapist to identify and implement best practices and proper exercise pacing. This can help you prevent common workout injuries before they occur.