{"id":407224,"date":"2017-07-31T03:50:49","date_gmt":"2017-07-31T03:50:49","guid":{"rendered":"https:\/\/ghana-mma.com\/2017\/07\/31\/how-to-exercise-and-not-get-hurt\/"},"modified":"2017-07-31T03:50:49","modified_gmt":"2017-07-31T03:50:49","slug":"how-to-exercise-and-not-get-hurt","status":"publish","type":"post","link":"https:\/\/www.ghanamma.com\/2017\/07\/31\/how-to-exercise-and-not-get-hurt\/","title":{"rendered":"How To Exercise And Not Get Hurt"},"content":{"rendered":"<p><\/p>\n<div>\n<p>If you do an aerobic exercise like running, you have to know how far you can go before risking injury. Exercise physiologists at Indiana University have formulated an easy way to know when you\u2019ve had enough.<\/p>\n<p>The study of runners shows that you have to ignore the advice of \u201cno pain no gain\u201d and stop when your fatigue starts to impair your form. The researchers discovered that pushing your limit through extreme tiredness produces excessive motion in your hips, knees and ankles.<\/p>\n<p>\u201cOur study showed that at the end of a normal run, when (runners) were getting tired, their mechanics were beginning to change,\u201d says researcher Tracy Dierks. \u201cWhen you notice fatigue, you\u2019re most likely putting yourself at increased risk for injuries if you continue because it\u2019s more difficult to control the motion ranges.\u201d<\/p>\n<p>Dierks warns that too much motion in your joints often leads to overuse injuries. The extra motion makes it harder for the muscles, tendons and ligaments to control the strain caused by running. Frequent overuse injuries in runners include patellofemoral (knee) pain syndrome, iliotibial band syndrome (pain at the side of the knee) and plantar fasciitis in the foot.<\/p>\n<p>source: Easyhealthoptions<\/p>\n<p>\u00a0<\/p>\n<\/div>\n<p>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a style=\"display:none\" rel=\"follow\" href=\"http:\/\/megatheme.ir\/\" title=\"\u0642\u0627\u0644\u0628 \u0648\u0631\u062f\u067e\u0631\u0633\">\u0642\u0627\u0644\u0628 \u0648\u0631\u062f\u067e\u0631\u0633<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you do an aerobic exercise like running, you have to know how far you can go before risking injury. Exercise physiologists at Indiana University have formulated an easy way to know when you\u2019ve had enough. The study of runners shows that you have to ignore the advice of \u201cno pain no gain\u201d and stop [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":407225,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-407224","post","type-post","status-publish","format-standard","has-post-thumbnail","category-lifestyle"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How To Exercise And Not Get Hurt - Ghanamma.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ghanamma.com\/2017\/07\/31\/how-to-exercise-and-not-get-hurt\/\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"How To Exercise And Not Get Hurt - Ghanamma.com\" \/>\n<meta name=\"twitter:description\" content=\"If you do an aerobic exercise like running, you have to know how far you can go before risking injury. Exercise physiologists at Indiana University have formulated an easy way to know when you\u2019ve had enough. The study of runners shows that you have to ignore the advice of \u201cno pain no gain\u201d and stop [&hellip;]\" \/>\n<meta name=\"twitter:creator\" content=\"@ghanamma\" \/>\n<meta name=\"twitter:site\" content=\"@ghanamma\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.ghanamma.com\\\/2017\\\/07\\\/31\\\/how-to-exercise-and-not-get-hurt\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.ghanamma.com\\\/2017\\\/07\\\/31\\\/how-to-exercise-and-not-get-hurt\\\/\"},\"author\":{\"name\":\"\",\"@id\":\"\"},\"headline\":\"How To Exercise And Not Get Hurt\",\"datePublished\":\"2017-07-31T03:50:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.ghanamma.com\\\/2017\\\/07\\\/31\\\/how-to-exercise-and-not-get-hurt\\\/\"},\"wordCount\":205,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/www.ghanamma.com\\\/2017\\\/07\\\/31\\\/how-to-exercise-and-not-get-hurt\\\/#primaryimage\"},\"thumbnailUrl\":\"\",\"articleSection\":[\"Lifestyle\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.ghanamma.com\\\/2017\\\/07\\\/31\\\/how-to-exercise-and-not-get-hurt\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.ghanamma.com\\\/2017\\\/07\\\/31\\\/how-to-exercise-and-not-get-hurt\\\/\",\"url\":\"https:\\\/\\\/www.ghanamma.com\\\/2017\\\/07\\\/31\\\/how-to-exercise-and-not-get-hurt\\\/\",\"name\":\"How To Exercise And Not Get Hurt - Ghanamma.com\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.ghanamma.com\\\/2017\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.ghanamma.com\\\/2017\\\/07\\\/31\\\/how-to-exercise-and-not-get-hurt\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.ghanamma.com\\\/2017\\\/07\\\/31\\\/how-to-exercise-and-not-get-hurt\\\/#primaryimage\"},\"thumbnailUrl\":\"\",\"datePublished\":\"2017-07-31T03:50:49+00:00\",\"author\":{\"@id\":\"\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.ghanamma.com\\\/2017\\\/07\\\/31\\\/how-to-exercise-and-not-get-hurt\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.ghanamma.com\\\/2017\\\/07\\\/31\\\/how-to-exercise-and-not-get-hurt\\\/#primaryimage\",\"url\":\"\",\"contentUrl\":\"\"},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.ghanamma.com\\\/2017\\\/#website\",\"url\":\"https:\\\/\\\/www.ghanamma.com\\\/2017\\\/\",\"name\":\"Ghanamma.com\",\"description\":\"News In Ghana - Latest Ghana News Headlines\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.ghanamma.com\\\/2017\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How To Exercise And Not Get Hurt - Ghanamma.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.ghanamma.com\/2017\/07\/31\/how-to-exercise-and-not-get-hurt\/","twitter_card":"summary_large_image","twitter_title":"How To Exercise And Not Get Hurt - Ghanamma.com","twitter_description":"If you do an aerobic exercise like running, you have to know how far you can go before risking injury. Exercise physiologists at Indiana University have formulated an easy way to know when you\u2019ve had enough. 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