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Getting in Shape without Injury: May 7, 2011

As beach season kicks into full gear, the race is on to look good in your swimsuit. No pain, no gain, we've all heard it. Maybe even said it, but experts say not so fast. You need to work out correctly to avoid injuries. They key word: stretching and starting your workout with the correct ones.

Lee Memorial Health System Exercise Specialist Heather Sines says that it is movement, stretches which means dynamic stretching, we see pro athletes do it all the time. Michael Phelps does it in the Olympics he moves his arms a lot, circles them, you can kick your legs you can do a little high knee stretching and you'll see runners do that before they run a race, with your body warmed up, you can hit weight training and follow with cardio. Heather suggests switching muscle groups and varying between treadmills, bikes and ellipticals for cardio.

There is one mistake trainers see all the time, it's not so much how people conduct their workouts it's how they end their workouts. Heather says that you always have to stretch at the end of every workout people make that mistake all the time, those prolonged, deep stretches are better saved for the end, not the beginning of your workout. They'll help you prevent injuries; your muscles do get tighter after you're done working out. If you stretch them you're not going to get as many hip or knee injuries.