Proper Techniques and Footwear to Prevent Injury

Good orthopedic surgeons and sports podiatrist will always encourage the use of appropriate footwear to support whatever activity it is you are doing. In many gyms this has become even more important because the range of classes available means that the average running trainer isn't always the safest and most comfortable option. Preventing the need for surgery and treatment is easier than curing it and so proper 

High Intensity Interval Training (HIIT) classes have become very popular in recent years because they combine both cardiovascular, and muscular strength and endurance (MSE) training. They use a mixture of free weights, body weight exercises, medicine balls, battleropes and other unusual pieces of kit to whip the body into shape for effective fat burning.

Moving between different stations at a high pace can cause some people to lose their technique and try to perform exercises too quickly. This is where suitable footwear becomes incredibly important, because it forms the foundation of a person's centre of gravity and encourages proper technique. Running trainers themselves can provide a soft and comfortable base that is perfect for high knees and sprints, but they don't quite work well enough when using kettlebells or heavy weights.

If you regularly take part in a HIIT or circuit class consider the type of exercises you regularly perform. If your instructor uses free weights or tools that offset your centre of gravity, consider using a shoe with a solid base. A solid soled trainer doesn't have to cost a fortune. Many budget baseball trainers are perfect as they provide the ankle support of a hi-top with the stability of a dedicated cross-training shoe. However if you wish to go for a dedicated trainer designed for this type of workout then a cross-training shoe is for you. Again they have a flat solid sole that allows you to feel the floor and grip it, to avoid stumbling or causing your ankles to work overtime. This is where running trainers fall short, as they can cause the ankle to roll because the cushioning compresses. It is also difficult to utilise your toes to stabilise yourself for this very reason and a rolled ankle could result in a breakage or strain.

Depending on your workout you could even opt to workout in your socks. Many bodybuilders and strength trainers do just this when deadlifting and squatting to maximise their ability to stabilise their bodies. Keeping the weight centered properly will not only make the exercise easier, it will limit the chance of strains on the back muscles by limiting the amount of time the muscles are forced use micro-movements to correct posture. Thus reducing the chance of having to recover with the support of a sports physiotherapist. However if you choose to do this then try to use safety supports, lighter weights and racks to limit the chance of injury by dropping the weight on your foot.