How to avoid injuries at gym

Gym activities may aggravate some pre-existing ailments, like osteoarthritis, or precipitate cardiac problems like angina in people who are predisposed, says Dr H S Karthick

Aregular workout is a very common and practical way to counter the harmful effects of a sedentary lifestyle. However, one may suffer from gym related injuries if some simple precautions are not followed. There are two basic categories of such injuries: the sudden injury and the slowly progressing injury, the former being more sinister. Gym activities may also aggravate some pre-existing ailments, like osteoarthritis, or precipitate cardiac problems like angina in people who are predisposed. Proper warm up should be done to prevent such occurrences. Here are some simple tips to prevent such injuries:

Wear appropriate clothing and closed footwear

Get yourself checked by a physician before you start any strength-training program. Some conditions like muscle or joint problems, seizure disorders, heart disease, high blood pressure, previous injuries or any other physical condition with potential for danger may require that you modify your exercise programme.

It is preferable to start gym activities under the supervision of a trainer who can devise a workout programme specific for your needs

Never work out when you are tired or ill

Always warm up first. Muscles that haven't been properly prepared tend to be injured more easily. If there is a significant break in between, start again with gentle exercises.

It is equally important to cool down and stretch for a number of reasons. It flushes out lactic acid from the muscles, reducing post workout soreness. It also allows the heart rate to return to a normal resting level thus avoiding dizziness or light headedness. Stretching while muscles are warm gives the greatest benefit to flexibility and also decreases post workout soreness

Do not lift weight with a jerk

Holding your breath while lifting weights can cause increased abdominal pressure that can lead to hernia.

Hair Growth

Trichologist Dr aravind adiga answers the two most commonly asked questions: the best way to grow hair and whether hair beauty procedures are safe.

Which is the best procedure for hair growth? Medicine, transplant or weaving?

The best procedure varies with the type of hair loss condition and the amount of hair loss. What may be good for one patient may not be equally effective for another. You should find out what the advantages and disadvantages of each procedure are and most importantly the long term implications. For example, transplant is a good procedure for hair growth in the frontal areas but few people are aware that post transplant, they have to continue medication almost life long, which if discontinued can negate the benefits of transplant. Similarly, weaving sounds quite attractive since so many film stars do it. But the woven hair piece has to be removed every night and re-worn in the morning. Additionally, every month, you have to visit the salon so that the scalp can be shaved and the hair piece fitted better. Long term wearing of a hair piece also predisposes you to fungal infections. While it is good that we have so many options in cosmetic procedures nowadays, it also means that sometimes, we end up doing something we may not need.

I am getting married in two months and want to straighten my hair. I’ve never done it before, is it safe?

The damage that procedures like straightening and perming do to your scalp is cumulative. This means the hair remembers the previous damage and every subsequent procedure adds to the already existing damage increasing the danger of causing hair breakage. Generally, the danger increases exponentially after the third procedure which means getting it done one or two times should be safe. But ensure that the technician who does the straightening knows what he or she is doing. Applying more than the required amount of chemical and keeping it for longer than the prescribed time are the most common errors which can cause damage even if you are doing it for the first time.