Fresh Start: How to Avoid Hurting Yourself While Exercising – Core Wellness Chiropractic

6 Easy New Years Resolutions in oakland ca

Stress Relief in Oakland CA

2017 is over and most of us are breathing a sigh of relief and holding out hope that 2018 will be better. But even better than hoping is developing an action plan. What can we do to make sure 2018 is better? After gorging on sweets and fatty foods in December, and probably throwing our exercise routine out of the window, most of us have high on our list of resolutions to start some sort of exercise program. I applaud you for this. Problem is, many people dive right in to exercise as if they never stopped, and they end up hurting themselves. I’m not going to lie, that’s good for business. But I’d rather you didn’t hurt yourself in the first place. Below are some suggestions to keep you safe while you exercise so that you can keep it going.

Warm Up

Warming up before a workout ensures that the muscles and surrounding tissue get enough blood and nutrients flowing to them so they can perform the required exercises. If you don’t warm up, you run the risk of tearing the muscle tissue which will cause pain and set you back. Light cardio for approximately 10 minutes before the workout suffices as a warm up.


Stretching your muscles once after your warm up and once after the workout will lengthen them and make them more flexible. The increased flexibility will allow you to perform your workouts more easily. Just don’t overdo it on the stretching - bad form and over-stretching can result in the tearing of ligaments.


Having proper form during a workout is very important. Take the time you need before a session to understand the body mechanics involved and ask someone to look at your form if you’re not sure you are doing an exercise correctly or not. Give yourself a posture test: Stand sideways and have someone snap a photo of you. Now imagine a vertical line running from your earlobes, through the shoulder, hip, knee, and ankle. If the imaginary line is not straight, your posture is not in alignment and you could run the risk of improper form, potentially leading to injury.


Drink water before, during, and after your workout to keep your body hydrated. You can lose up to 1.4 liters (approximately 48 oz.) of sweat per hour of exercise, so try to drink at least 8 oz. of water every ten minutes or so to make up for the loss.


Understanding how and when your body uses the nutrients you need will help you to perform better. Make sure you eat complex carbohydrates before your workout to ensure your body has enough glycogen in its’ stores - this will give you optimal energy to perform the exercises at hand. Protein after a workout will help repair damage to the muscle fibers.


Take at least one day a week off from training to give yourself the recovery time that your body needs. If you are feeling extremely sore and exhausted for more than 24-48 hours, that is another signal that it’s time to take a break.

Get a Coach

If you’re not up to working out by yourself or want to make absolutely sure you’re safe, I recommend working out in a class with a professional or with a trainer. Here are my favorites:

Annabel with Physiqa (link here): For 20 years, Annabel Castaldo has taught Pilates, Yoga and barre classes. She is a Pilates Method Alliance Certified teacher who brings enormous expertise and deep knowledge of anatomy and biomechanics to all her classes.

Dave with Golden State Fitness in Montclair (link here): Dave is the owner and a trainer at Golden State Fitness. He has over 17 years of experience in the fitness industry and will work with you to create a program that works best for your needs.

Do you want to exercise but can’t due to pain? Have you hurt yourself while exercising? Let us help you with that. Call us at 510-922-1579 or email us at to schedule an appointment. We look forward to helping you be your best!


8:00am - 5:00pm

9:30am - 6:30pm

8:00am - 5:00pm

9:30am - 6:30pm



Core Wellness Chiropractic
600 Grand Avenue #301
Oakland, CA 94610
(510) 922-1579

Text Core Wellness Chiropractic