Sunburns to Chafing: How to Avoid Injuries While Exercising

Exercise can lead to several injuries, making everyday activities uncomfortable and painful. Injuries such as shin splints from walking or running are common, but there are other injuries that you wouldn't stop to think about until it's too late. Slight injuries such as sore toes or chafing is enough to make you miserable while working out, or worse yet, cause you to stop doing it. Instead, plan ahead to minimize injuries.

Sunburns

Though people do not see sunburns as an "injury," it is very harmful to your skin and is extremely painful. Sunburns are avoidable with the right clothing and sunscreens. Sunscreen protects your skin from ultra violet (UV) induced radiation, and thirty minutes is ample time to apply sunscreen before doing outdoor activities. If you exercise outdoors, protect your skin with a water and sweat resistant sunscreen of SPF 30 or more.

Sun block is affected by water, application density and other factors. Be sure to use at least 1 oz., or a shot glass size amount, when doing outdoor exercise. Besides using sunscreen, the American Journal of Dermatology suggests staying out of the midday sun and using proper clothing and sunglasses as well.

Blisters

Replacing your running shoes is one way to have more foot support, but definitely another way to cause blisters. Until your shoes have been properly broken in, you may be the victim of brutal blisters that form on your heels, toes and soles of your feet.

For brand new shoes, opt for the best fitting shoe. Choose higher socks to protect your Achilles heel from blistering, and make sure the shoes are breathable.

Insect Bites

Outdoor exercises such as jogging on a wooded paths or hiking may leave you pray to insect bites. Depending on the locale, mosquitoes, spiders, bees, sand gnats, ants or biting flies can cause serious itching, inflammation or infection. Try to decrease the use of scented hygiene products such as hair spray, cologne, perfume or heavily scented lotion.

Also protect your skin from bites by wearing the proper attire, especially if you are hiking. Even in warm weather, long sleeves, long pants and pants tucked into your socks or boots help keep insects off of you.

Injured toes and toenails

The best defense against feet injuries is to wear the proper shoes. Flip flops are convenient, but offer no protection against dropping a weight on your toe. Another way to irritate toenails is sneakers that are too small. This can cause your toenails to rub against your shoes and make your toes sore. In some cases, it can also make your toenails fall off, depending on the amount of rubbing.

Purchase shoes that have at least half an inch of room beyond the longest toe. Wiggle room for your toes is a good gauge.

Chafing

If you plan to lose weight by running outdoors, prevent chafing before you hit the road. The repetitive motion of skin rubbing against skin, or clothing against skin causes chafing. It occurs on the inner thighs, nipples and the under arm area. Although you may not become chafed on short runs, longer runs can accentuate chafing and you may need the relief of a running lubricant or proper running clothes.

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Sources:

American Journal of Dermatology

The Walking Site

Skin Cancer Foundation