🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 86 (from laksa058)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa086.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.aston.ac.uk/sport/news/tips/fitness-exercise/prevent-injury-during-training\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.aston.ac.uk/sport/news/tips/fitness-exercise/prevent-injury-during-training\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.aston.ac.uk\/sport\/news\/tips\/fitness-exercise\/prevent-injury-during-training","crawl_time":1777059958,"first_indexed_time":1625513239,"http_code":200,"src_unparsed":"uk,ac,aston!www,\/sport\/news\/tips\/fitness-exercise\/prevent-injury-during-training s443","src_root_hash":"8262493018237136686","history_drop_reason":null,"meta_title":"Tips to prevent injury during training | Aston University","meta_descriptions":[],"attrs_boilerpipe_text":"Getting injured sucks! Sprains, strains Tendinitis and even broken bones are all consequences of living an active and athletic lifestyle. With the correct education and preparation many injuries can be prevented.\nThere are two classes of injuries: Traumatic and Cumulative. Traumatic injuries are those accidents that happen in sport or daily life such as rolling your ankle or crashing your bike during your morning commute. Cumulative injuries relate to tissue damage and occur as a result of repetitive strain. These injuries can happen for a number of reasons including poor posture, faulty movement and improper training. \nThere are some simple steps that can help you keep injury free during your workout:\nWarm up and Cool down\nEvery workout should begin with a warm up and end with a cool down period. This is essential as a warm up helps your body get ready for exercise and gradually increase your heart rate. It also loosens your muscles and joints. The warm up doesn’t have to be too intense it should get your heart pumping and some sweat going, ready to work out. Some ways to warm up include:\nRide exercise bike for 5-10 minutes\nJog for 5-10 minutes\nJump rope for 5 minutes\nA cool down is also important for post workout, it brings your heart rate back down to normal. Walking for 5-10 minutes is the perfect way to finish a training session. \nStretch\nDynamic stretches before and after you work out. This helps increase flexibility. Research is conflicting as to whether it can also prevent injury, its best to stretch after you warm up and cool down.\nEase into it\nWhen you begin a new workout program or exercise routine, start slowly then gradually build up the duration, intensity and frequency\nCross-Train\nVary your workout. Don’t overuse one set of muscles. Repeating the same muscle movement frequently can lead to overuse and repetitive use injuries such as shin splints and tendinitis.  Some ways to vary your workout include:\nChest on day one\nRun on day two\nSwim on day three\nListen to your body. The \"no pain, no gain\" philosophy can set you up for an injury. You can get fit without feeling pain. Don't push yourself to the point of pain. If you feel pain, you may be injured. Stop your workout, and rest for a day.\nDress right\nWear the proper gear for your workout. If you are a runner, wear a good pair of running shoes that fit properly. If you are a biker, always wear a helmet.\nRest\nTake 1 to 2 days off a week to rest. Rest days give your body a chance to recover between workouts. That can help prevent injuries.\nTreating Workout Injuries\nInjuries can happen, no matter how careful you are. If you develop a workout injury, follow the RICE method to keep your injury from getting worse:\nR:\nRest the injury.\nI:\nIce the injury to lessen swelling, bleeding, and inflammation.\nC:\nApply a compression bandage to minimize swelling.\nE:\nElevate the injury, if possible, to reduce swelling.","attrs_markdown":"[Skip to main content](https:\/\/www.aston.ac.uk\/sport\/news\/tips\/fitness-exercise\/prevent-injury-during-training#main-content)\n\nStudy locations: **Birmingham** \\| [London](https:\/\/www.aston.ac.uk\/london\/) \\| [Online](https:\/\/online.aston.ac.uk\/?utm_source=aston_london&utm_medium=aston_london&utm_campaign=main_navigation)\n\n[![Aston University - Birmingham logo](https:\/\/www.aston.ac.uk\/themes\/custom\/aston_university\/logo.svg)](https:\/\/www.aston.ac.uk\/ \"Home\")\n\nFind a course\n\nSearch\n\nMenu\n\n## Header top menu\n- [International students](https:\/\/www.aston.ac.uk\/international)\n  - [Applying to Aston](https:\/\/www.aston.ac.uk\/international\/students-applying-to-aston)\n  - 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[Enterprise Strategy](https:\/\/www.aston.ac.uk\/business\/enterprise-strategy)\n  - [Rankings and Awards](https:\/\/www.aston.ac.uk\/undergraduate\/why-aston\/rankings)\n  - [Our history - celebrating 60 years](https:\/\/www.aston.ac.uk\/about\/history)\n  - [Governance and management](https:\/\/www.aston.ac.uk\/about\/governance-management)\n  - [Our commitment to our students](https:\/\/www.aston.ac.uk\/about\/our-commitment-to-you)\n  - [Improving access to higher education](https:\/\/www.aston.ac.uk\/about\/improving-access-higher-education)\n  - [Jobs at Aston](https:\/\/www.aston.ac.uk\/staff-public\/hr\/jobs)\n  - [Contact us](https:\/\/www.aston.ac.uk\/about\/visit\/contact)\n- Find a course\n\nX\n\n1. [Home](https:\/\/www.aston.ac.uk\/)\n2. [Sport Aston](https:\/\/www.aston.ac.uk\/sport)\n3. [Sport Aston News](https:\/\/www.aston.ac.uk\/sport\/news)\n4. [Sport Aston tips](https:\/\/www.aston.ac.uk\/sport\/news\/tips)\n5. [Fitness and exercise](https:\/\/www.aston.ac.uk\/sport\/news\/tips\/fitness-exercise)\n6. [Tips to prevent injury during training](https:\/\/www.aston.ac.uk\/sport\/news\/tips\/fitness-exercise\/prevent-injury-during-training)\n# Tips to prevent injury during training\n## Tips to prevent injury during training\nGetting injured sucks! Sprains, strains Tendinitis and even broken bones are all consequences of living an active and athletic lifestyle. With the correct education and preparation many injuries can be prevented.\n\nThere are two classes of injuries: Traumatic and Cumulative. Traumatic injuries are those accidents that happen in sport or daily life such as rolling your ankle or crashing your bike during your morning commute. Cumulative injuries relate to tissue damage and occur as a result of repetitive strain. These injuries can happen for a number of reasons including poor posture, faulty movement and improper training.\n\nThere are some simple steps that can help you keep injury free during your workout:\n\n## Warm up and Cool down\nEvery workout should begin with a warm up and end with a cool down period. This is essential as a warm up helps your body get ready for exercise and gradually increase your heart rate. It also loosens your muscles and joints. The warm up doesn’t have to be too intense it should get your heart pumping and some sweat going, ready to work out. Some ways to warm up include:\n\n- Ride exercise bike for 5-10 minutes\n- Jog for 5-10 minutes\n- Jump rope for 5 minutes\n\nA cool down is also important for post workout, it brings your heart rate back down to normal. Walking for 5-10 minutes is the perfect way to finish a training session.\n\n## Stretch\nDynamic stretches before and after you work out. This helps increase flexibility. Research is conflicting as to whether it can also prevent injury, its best to stretch after you warm up and cool down.\n\n## Ease into it\nWhen you begin a new workout program or exercise routine, start slowly then gradually build up the duration, intensity and frequency\n\n## Cross-Train\nVary your workout. Don’t overuse one set of muscles. Repeating the same muscle movement frequently can lead to overuse and repetitive use injuries such as shin splints and tendinitis. Some ways to vary your workout include:\n\n- Chest on day one\n- Run on day two\n- Swim on day three\n\nListen to your body. The \"no pain, no gain\" philosophy can set you up for an injury. You can get fit without feeling pain. Don't push yourself to the point of pain. If you feel pain, you may be injured. Stop your workout, and rest for a day.\n\n## Dress right\nWear the proper gear for your workout. If you are a runner, wear a good pair of running shoes that fit properly. If you are a biker, always wear a helmet.\n\n## Rest\nTake 1 to 2 days off a week to rest. Rest days give your body a chance to recover between workouts. That can help prevent injuries.\n\n## Treating Workout Injuries\nInjuries can happen, no matter how careful you are. If you develop a workout injury, follow the RICE method to keep your injury from getting worse:\n\n**R:** Rest the injury.  \n **I:** Ice the injury to lessen swelling, bleeding, and inflammation.  \n **C:** Apply a compression bandage to minimize swelling.  \n **E:** Elevate the injury, if possible, to reduce swelling.\n\n- [Facebook](https:\/\/www.facebook.com\/astonuniversity\/)\n- [Twitter](https:\/\/twitter.com\/AstonUniversity)\n- [Instagram](https:\/\/www.instagram.com\/AstonUniversity\/)\n- [LinkedIn](https:\/\/www.linkedin.com\/school\/aston-university\/)\n- [Youtube](https:\/\/www.youtube.com\/user\/AstonUniversity)\n- [TSR](https:\/\/www.thestudentroom.co.uk\/forumdisplay.php?f=167)\n- [Wechat](https:\/\/www.aston.ac.uk\/international\/aston-in-your-country\/north-east-asia\/china\/wechat)\n- [\\#TeamAston](https:\/\/twitter.com\/hashtag\/teamaston)\n\n## Schools\n- [Aston Business School](https:\/\/www.aston.ac.uk\/bss\/aston-business-school \"Aston Business School\")\n- [Aston Graduate School](https:\/\/www.aston.ac.uk\/graduate-school)\n- [Aston Medical School](https:\/\/www.aston.ac.uk\/hls\/aston-medical-school)\n- [Aston Pharmacy School](https:\/\/www.aston.ac.uk\/hls\/aston-pharmacy-school \"Aston Pharmacy School\")\n- [School of Biosciences](https:\/\/www.aston.ac.uk\/hls\/school-of-biosciences \"School of Biosciences\")\n- [School of Engineering and Innovation](https:\/\/www.aston.ac.uk\/eps\/engineering-and-technology \"School of Engineering and Technology\")\n- [School of Computer Science and Digital Technologies](https:\/\/www.aston.ac.uk\/eps\/computer-science-and-digital-technologies \"School of Computer Science and Digital Technologies\")\n- [School of Optometry](https:\/\/www.aston.ac.uk\/hls\/school-of-optometry \"School of Optometry\")\n- [School of Psychology](https:\/\/www.aston.ac.uk\/hls\/school-of-psychology \"School of Psychology\")\n- [School of Law and Social Sciences](https:\/\/www.aston.ac.uk\/bss\/school-law-and-social-sciences \"School of Sciences and Humanities\")\n\n## More Information\n- [Student support services](https:\/\/www.aston.ac.uk\/current-students\/support-services\/the-hub)\n- [News](https:\/\/www.aston.ac.uk\/latest-news)\n- [Press office](https:\/\/www.aston.ac.uk\/latest-news\/press-team)\n- [Open days](https:\/\/www.aston.ac.uk\/open-days\/undergraduate)\n- [Jobs and vacancies](https:\/\/www.aston.ac.uk\/staff-public\/hr\/jobs)\n- [Aston Global](https:\/\/www.aston.ac.uk\/international)\n- [Aston Online](https:\/\/online.aston.ac.uk\/)\n- [Report and Support](https:\/\/reportandsupport.aston.ac.uk\/)\n- [Preventing and responding to harassment and sexual misconduct](https:\/\/www.aston.ac.uk\/about\/principles-and-policies\/preventing-and-responding-harassment-and-sexual-misconduct-aston-university)\n- [Freedom of speech](https:\/\/www.aston.ac.uk\/about\/principles-and-policies\/freedom-of-speech)\n- [Student Recruitment and Outreach](https:\/\/www.aston.ac.uk\/sro \"Student Recruitment and Outreach (SRO)\")\n\n## Contact Us\nAston University\n\nBirmingham\n\nB4 7ET\n\nUK\n\n[\\+44 (0)121 204 3000](tel:01212043000)\n\n[Visit us](https:\/\/www.aston.ac.uk\/about\/visit)\n\n[University departments](https:\/\/www.aston.ac.uk\/about\/departments)\n\n[![Aston university footer map](https:\/\/www.aston.ac.uk\/sites\/default\/files\/Website%20map%202020%20%281%29.png)](https:\/\/www.aston.ac.uk\/about\/visit)\n\nPlease ensure Javascript is enabled for purposes of [website accessibility](https:\/\/userway.org\/)\n\n- © Aston University\n- [Accessibility](https:\/\/www.aston.ac.uk\/information\/accessibility-statement)\n- [Cookies](https:\/\/www.aston.ac.uk\/information\/cookies)\n- [Disclaimer](https:\/\/www.aston.ac.uk\/information\/disclaimer)\n- [Publication Scheme](https:\/\/www.aston.ac.uk\/about\/statutes-ordinances-regulations\/publication-scheme)\n- [Modern Slavery Act](https:\/\/www.aston.ac.uk\/about\/statutes-ordinances-regulations\/publication-scheme\/governance-compliance)\n- [Privacy](https:\/\/www.aston.ac.uk\/about\/statutes-ordinances-regulations\/publication-scheme\/policies-regulations\/data-protection\/privacy-notices)\n\n![The Quality Assurance Agency for Higher Education 2023-24](https:\/\/www.aston.ac.uk\/sites\/default\/files\/inline-images\/qaa-membership-badge-23-24-colour.png)![University of the year 2020 - The Guardian](https:\/\/www.aston.ac.uk\/sites\/default\/files\/inline-images\/uni-of-the-year-140x96_0.jpg) ![TEF Gold 2023](https:\/\/www.aston.ac.uk\/sites\/default\/files\/2024-09\/au-footer-tef-gold.png)![Athena Swan Gold](https:\/\/www.aston.ac.uk\/sites\/default\/files\/2024-09\/au-footer-athena-swan-gold-v2.png)![Daily Mail University of the Year Student Success 2025](https:\/\/www.aston.ac.uk\/sites\/default\/files\/2024-09\/au-footer-the%20guardian-university-of-the-year-v2.png)![4th Generation University](https:\/\/www.aston.ac.uk\/sites\/default\/files\/inline-images\/au-footer-4-generation-university.jpg)","attrs_readable_markdown":"Getting injured sucks! Sprains, strains Tendinitis and even broken bones are all consequences of living an active and athletic lifestyle. With the correct education and preparation many injuries can be prevented.\n\nThere are two classes of injuries: Traumatic and Cumulative. Traumatic injuries are those accidents that happen in sport or daily life such as rolling your ankle or crashing your bike during your morning commute. Cumulative injuries relate to tissue damage and occur as a result of repetitive strain. These injuries can happen for a number of reasons including poor posture, faulty movement and improper training.\n\nThere are some simple steps that can help you keep injury free during your workout:\n\n## Warm up and Cool down\nEvery workout should begin with a warm up and end with a cool down period. This is essential as a warm up helps your body get ready for exercise and gradually increase your heart rate. It also loosens your muscles and joints. The warm up doesn’t have to be too intense it should get your heart pumping and some sweat going, ready to work out. Some ways to warm up include:\n\n- Ride exercise bike for 5-10 minutes\n- Jog for 5-10 minutes\n- Jump rope for 5 minutes\n\nA cool down is also important for post workout, it brings your heart rate back down to normal. Walking for 5-10 minutes is the perfect way to finish a training session.\n\n## Stretch\nDynamic stretches before and after you work out. This helps increase flexibility. Research is conflicting as to whether it can also prevent injury, its best to stretch after you warm up and cool down.\n\n## Ease into it\nWhen you begin a new workout program or exercise routine, start slowly then gradually build up the duration, intensity and frequency\n\n## Cross-Train\nVary your workout. Don’t overuse one set of muscles. Repeating the same muscle movement frequently can lead to overuse and repetitive use injuries such as shin splints and tendinitis. Some ways to vary your workout include:\n\n- Chest on day one\n- Run on day two\n- Swim on day three\n\nListen to your body. The \"no pain, no gain\" philosophy can set you up for an injury. You can get fit without feeling pain. Don't push yourself to the point of pain. If you feel pain, you may be injured. Stop your workout, and rest for a day.\n\n## Dress right\nWear the proper gear for your workout. If you are a runner, wear a good pair of running shoes that fit properly. If you are a biker, always wear a helmet.\n\n## Rest\nTake 1 to 2 days off a week to rest. Rest days give your body a chance to recover between workouts. That can help prevent injuries.\n\n## Treating Workout Injuries\nInjuries can happen, no matter how careful you are. If you develop a workout injury, follow the RICE method to keep your injury from getting worse:\n\n**R:** Rest the injury.  \n **I:** Ice the injury to lessen swelling, bleeding, and inflammation.  \n **C:** Apply a compression bandage to minimize swelling.  \n **E:** Elevate the injury, if possible, to reduce swelling.","meta_canonical":null,"ml_categories_json":"{\"\/Sports\":939,\"\/Sports\/Sports_Coaching_and_Training\":683,\"\/Health\":548,\"\/Health\/Health_Education_and_Medical_Training\":337}","ml_types_json":"{\"\/Article\":908,\"\/Article\/How_to\":821}","ml_intent_types_json":"{\"Informational\":999}","meta_language":"en","attrs_author":null,"attrs_publish_time":0,"attrs_original_publish_time":1625513239,"attrs_is_republished":0,"attrs_nr_words":"1022","attrs_boilerpipe_nr_words":"509","body_ext_links_number":14,"body_int_links_number":100,"meta_nofollow":0,"meta_noarchive":0,"props_was_rendered":0,"src_redirect":"","download_time_msec":865,"download_ttfb_msec":853,"download_size":17270}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

2 hours ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

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https://www.aston.ac.uk/sport/news/tips/fitness-exercise/prevent-injury-during-training

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2026-04-24 19:45:58 (2 hours ago)

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2021-07-05 19:27:19 (4 years ago)

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200

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Tips to prevent injury during training | Aston University

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Getting injured sucks! Sprains, strains Tendinitis and even broken bones are all consequences of living an active and athletic lifestyle. With the correct education and preparation many injuries can be prevented. There are two classes of injuries: Traumatic and Cumulative. Traumatic injuries are those accidents that happen in sport or daily life such as rolling your ankle or crashing your bike during your morning commute. Cumulative injuries relate to tissue damage and occur as a result of repetitive strain. These injuries can happen for a number of reasons including poor posture, faulty movement and improper training. There are some simple steps that can help you keep injury free during your workout: Warm up and Cool down Every workout should begin with a warm up and end with a cool down period. This is essential as a warm up helps your body get ready for exercise and gradually increase your heart rate. It also loosens your muscles and joints. The warm up doesn’t have to be too intense it should get your heart pumping and some sweat going, ready to work out. Some ways to warm up include: Ride exercise bike for 5-10 minutes Jog for 5-10 minutes Jump rope for 5 minutes A cool down is also important for post workout, it brings your heart rate back down to normal. Walking for 5-10 minutes is the perfect way to finish a training session. Stretch Dynamic stretches before and after you work out. This helps increase flexibility. Research is conflicting as to whether it can also prevent injury, its best to stretch after you warm up and cool down. Ease into it When you begin a new workout program or exercise routine, start slowly then gradually build up the duration, intensity and frequency Cross-Train Vary your workout. Don’t overuse one set of muscles. Repeating the same muscle movement frequently can lead to overuse and repetitive use injuries such as shin splints and tendinitis. Some ways to vary your workout include: Chest on day one Run on day two Swim on day three Listen to your body. The "no pain, no gain" philosophy can set you up for an injury. You can get fit without feeling pain. Don't push yourself to the point of pain. If you feel pain, you may be injured. Stop your workout, and rest for a day. Dress right Wear the proper gear for your workout. If you are a runner, wear a good pair of running shoes that fit properly. If you are a biker, always wear a helmet. Rest Take 1 to 2 days off a week to rest. Rest days give your body a chance to recover between workouts. That can help prevent injuries. Treating Workout Injuries Injuries can happen, no matter how careful you are. If you develop a workout injury, follow the RICE method to keep your injury from getting worse: R: Rest the injury. I: Ice the injury to lessen swelling, bleeding, and inflammation. C: Apply a compression bandage to minimize swelling. E: Elevate the injury, if possible, to reduce swelling.

Markdown

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Cumulative injuries relate to tissue damage and occur as a result of repetitive strain. These injuries can happen for a number of reasons including poor posture, faulty movement and improper training. There are some simple steps that can help you keep injury free during your workout: ## Warm up and Cool down Every workout should begin with a warm up and end with a cool down period. This is essential as a warm up helps your body get ready for exercise and gradually increase your heart rate. It also loosens your muscles and joints. The warm up doesn’t have to be too intense it should get your heart pumping and some sweat going, ready to work out. Some ways to warm up include: - Ride exercise bike for 5-10 minutes - Jog for 5-10 minutes - Jump rope for 5 minutes A cool down is also important for post workout, it brings your heart rate back down to normal. Walking for 5-10 minutes is the perfect way to finish a training session. ## Stretch Dynamic stretches before and after you work out. This helps increase flexibility. Research is conflicting as to whether it can also prevent injury, its best to stretch after you warm up and cool down. ## Ease into it When you begin a new workout program or exercise routine, start slowly then gradually build up the duration, intensity and frequency ## Cross-Train Vary your workout. Don’t overuse one set of muscles. Repeating the same muscle movement frequently can lead to overuse and repetitive use injuries such as shin splints and tendinitis. Some ways to vary your workout include: - Chest on day one - Run on day two - Swim on day three Listen to your body. The "no pain, no gain" philosophy can set you up for an injury. You can get fit without feeling pain. Don't push yourself to the point of pain. If you feel pain, you may be injured. Stop your workout, and rest for a day. ## Dress right Wear the proper gear for your workout. If you are a runner, wear a good pair of running shoes that fit properly. If you are a biker, always wear a helmet. ## Rest Take 1 to 2 days off a week to rest. Rest days give your body a chance to recover between workouts. That can help prevent injuries. ## Treating Workout Injuries Injuries can happen, no matter how careful you are. If you develop a workout injury, follow the RICE method to keep your injury from getting worse: **R:** Rest the injury. **I:** Ice the injury to lessen swelling, bleeding, and inflammation. **C:** Apply a compression bandage to minimize swelling. **E:** Elevate the injury, if possible, to reduce swelling. - [Facebook](https://www.facebook.com/astonuniversity/) - [Twitter](https://twitter.com/AstonUniversity) - [Instagram](https://www.instagram.com/AstonUniversity/) - [LinkedIn](https://www.linkedin.com/school/aston-university/) - [Youtube](https://www.youtube.com/user/AstonUniversity) - [TSR](https://www.thestudentroom.co.uk/forumdisplay.php?f=167) - [Wechat](https://www.aston.ac.uk/international/aston-in-your-country/north-east-asia/china/wechat) - [\#TeamAston](https://twitter.com/hashtag/teamaston) ## Schools - [Aston Business School](https://www.aston.ac.uk/bss/aston-business-school "Aston Business School") - [Aston Graduate School](https://www.aston.ac.uk/graduate-school) - [Aston Medical School](https://www.aston.ac.uk/hls/aston-medical-school) - [Aston Pharmacy School](https://www.aston.ac.uk/hls/aston-pharmacy-school "Aston Pharmacy School") - [School of Biosciences](https://www.aston.ac.uk/hls/school-of-biosciences "School of Biosciences") - [School of Engineering and Innovation](https://www.aston.ac.uk/eps/engineering-and-technology "School of Engineering and Technology") - [School of Computer Science and Digital Technologies](https://www.aston.ac.uk/eps/computer-science-and-digital-technologies "School of Computer Science and Digital Technologies") - [School of Optometry](https://www.aston.ac.uk/hls/school-of-optometry "School of Optometry") - [School of Psychology](https://www.aston.ac.uk/hls/school-of-psychology "School of Psychology") - [School of Law and Social Sciences](https://www.aston.ac.uk/bss/school-law-and-social-sciences "School of Sciences and Humanities") ## More Information - [Student support services](https://www.aston.ac.uk/current-students/support-services/the-hub) - [News](https://www.aston.ac.uk/latest-news) - [Press office](https://www.aston.ac.uk/latest-news/press-team) - [Open days](https://www.aston.ac.uk/open-days/undergraduate) - [Jobs and vacancies](https://www.aston.ac.uk/staff-public/hr/jobs) - [Aston Global](https://www.aston.ac.uk/international) - [Aston Online](https://online.aston.ac.uk/) - [Report and Support](https://reportandsupport.aston.ac.uk/) - [Preventing and responding to harassment and sexual misconduct](https://www.aston.ac.uk/about/principles-and-policies/preventing-and-responding-harassment-and-sexual-misconduct-aston-university) - [Freedom of speech](https://www.aston.ac.uk/about/principles-and-policies/freedom-of-speech) - [Student Recruitment and Outreach](https://www.aston.ac.uk/sro "Student Recruitment and Outreach (SRO)") ## Contact Us Aston University Birmingham B4 7ET UK [\+44 (0)121 204 3000](tel:01212043000) [Visit us](https://www.aston.ac.uk/about/visit) [University departments](https://www.aston.ac.uk/about/departments) [![Aston university footer map](https://www.aston.ac.uk/sites/default/files/Website%20map%202020%20%281%29.png)](https://www.aston.ac.uk/about/visit) Please ensure Javascript is enabled for purposes of [website accessibility](https://userway.org/) - © Aston University - [Accessibility](https://www.aston.ac.uk/information/accessibility-statement) - [Cookies](https://www.aston.ac.uk/information/cookies) - [Disclaimer](https://www.aston.ac.uk/information/disclaimer) - [Publication Scheme](https://www.aston.ac.uk/about/statutes-ordinances-regulations/publication-scheme) - [Modern Slavery Act](https://www.aston.ac.uk/about/statutes-ordinances-regulations/publication-scheme/governance-compliance) - [Privacy](https://www.aston.ac.uk/about/statutes-ordinances-regulations/publication-scheme/policies-regulations/data-protection/privacy-notices) ![The Quality Assurance Agency for Higher Education 2023-24](https://www.aston.ac.uk/sites/default/files/inline-images/qaa-membership-badge-23-24-colour.png)![University of the year 2020 - The Guardian](https://www.aston.ac.uk/sites/default/files/inline-images/uni-of-the-year-140x96_0.jpg) ![TEF Gold 2023](https://www.aston.ac.uk/sites/default/files/2024-09/au-footer-tef-gold.png)![Athena Swan Gold](https://www.aston.ac.uk/sites/default/files/2024-09/au-footer-athena-swan-gold-v2.png)![Daily Mail University of the Year Student Success 2025](https://www.aston.ac.uk/sites/default/files/2024-09/au-footer-the%20guardian-university-of-the-year-v2.png)![4th Generation University](https://www.aston.ac.uk/sites/default/files/inline-images/au-footer-4-generation-university.jpg)

Readable Markdown

Getting injured sucks! Sprains, strains Tendinitis and even broken bones are all consequences of living an active and athletic lifestyle. With the correct education and preparation many injuries can be prevented. There are two classes of injuries: Traumatic and Cumulative. Traumatic injuries are those accidents that happen in sport or daily life such as rolling your ankle or crashing your bike during your morning commute. Cumulative injuries relate to tissue damage and occur as a result of repetitive strain. These injuries can happen for a number of reasons including poor posture, faulty movement and improper training. There are some simple steps that can help you keep injury free during your workout: ## Warm up and Cool down Every workout should begin with a warm up and end with a cool down period. This is essential as a warm up helps your body get ready for exercise and gradually increase your heart rate. It also loosens your muscles and joints. The warm up doesn’t have to be too intense it should get your heart pumping and some sweat going, ready to work out. Some ways to warm up include: - Ride exercise bike for 5-10 minutes - Jog for 5-10 minutes - Jump rope for 5 minutes A cool down is also important for post workout, it brings your heart rate back down to normal. Walking for 5-10 minutes is the perfect way to finish a training session. ## Stretch Dynamic stretches before and after you work out. This helps increase flexibility. Research is conflicting as to whether it can also prevent injury, its best to stretch after you warm up and cool down. ## Ease into it When you begin a new workout program or exercise routine, start slowly then gradually build up the duration, intensity and frequency ## Cross-Train Vary your workout. Don’t overuse one set of muscles. Repeating the same muscle movement frequently can lead to overuse and repetitive use injuries such as shin splints and tendinitis. Some ways to vary your workout include: - Chest on day one - Run on day two - Swim on day three Listen to your body. The "no pain, no gain" philosophy can set you up for an injury. You can get fit without feeling pain. Don't push yourself to the point of pain. If you feel pain, you may be injured. Stop your workout, and rest for a day. ## Dress right Wear the proper gear for your workout. If you are a runner, wear a good pair of running shoes that fit properly. If you are a biker, always wear a helmet. ## Rest Take 1 to 2 days off a week to rest. Rest days give your body a chance to recover between workouts. That can help prevent injuries. ## Treating Workout Injuries Injuries can happen, no matter how careful you are. If you develop a workout injury, follow the RICE method to keep your injury from getting worse: **R:** Rest the injury. **I:** Ice the injury to lessen swelling, bleeding, and inflammation. **C:** Apply a compression bandage to minimize swelling. **E:** Elevate the injury, if possible, to reduce swelling.

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