I admit it, cardio is dangerous. But you still have to try it at home! For lots of MFPers, injury from exercising is a real threat which should be addressed.

I have had three surgeries since I joined MFP and none of them were liposuction damn it! I am not talking about breaking a nail doing preacher curls. I am the king of collecting stupid overuse injuries.

Injuries suck!

So what do I know that I should share with you? Lots. Before you stop reading because you just walk, or haven't had any problems, you might want to read on.

A lot of folks want to do C25K, run a race such as a 5K or 10K; even a half marathon or longer. Others want to do a warrior dash or just walk fast - at least as fast as the dog! (3.5 MPH according to MFP) And the rest want ripped abs! You know who you are!

I am tried of being fat and out of shape. I also have a 9-year-old that doesn't sit still for a minute. I need to be active!

Because the race season is pretty much over, I am not running as much as I used to (about 100 miles per month). In one year I injured my ankle, my knee and my shoulder; two of those required surgery. The truth be told, there is little else I would rather do than run. I also swim when I can, bike, rollerblade, ride a motorcycle, play catch, kick the soccer ball, and get on the ice.

Avoiding injuries is actually easy if you follow these steps.

Proper Equipment: If you run, get a running store to fit your shoes! If you bike, get the shop to choose a frame height and set up the saddle angle and distance to the pedal so that it fits you. Your joints and tendons will love you!

Bikers be sure to get riding shorts, and for the men, they have special seats. Runners, I suggest dri-fit so you don't grind off your nipples and catch your crotch on fire. I understand Vaseline and/or Hello Kitty Band-Aids work too.

If you pole dance make sure it's attached to the ceiling.

Warm Up: One of the things I love about running is flying out the door and heading down the street. The change I HAD to make was a 1/2 mile walk before I run and a cool down on the way home.

Stretching: One of the fastest ways to pull a muscle, or tear something is to avoid stretching.I happen to think yoga is a little gay effeminate. However; it's good for all the things that help you move. I also stretch before I run. I hate the time it takes, but it's worth it.

I do it again when I am done.

Stretching is essential - and sometimes erotic. :). And if you have ever had plantar fasciitis, you know what I am talking about!

Strength: If you are going to increase your activity, you need some basic strength. Even after months of running 100 miles per month I discovered my calves are weak. Because they control foot stability (strike) and when you are tried from racing, it's a recipe for an injury. I had one.

I am doing calf lifts or raises, squats, lunges, leg lifts, and high knees. I have added push ups and planks. (All done at home!)

Cross Train: Runners should bike and bikers should swim, and swimmers should run. Mixing it up takes the pressure of certain muscle groups.

Joints: Your joints need to be cared for. For those that are over 50, you know there is a big difference from when you were 31. For those that are younger, you can enjoy years of injury free cardio by mixing it up, taking rest days, and staying hydrated.

I also use joint supplements, and for me they work really well.

Rest: Even if you are healthy a certain amount of rest is important. Rest days, and time off from the running schedule always show up in faster times!

Overuse: As a conqueror, I always tend to overdo things. I did it with running, riding and weight lifting.

Start slow and increase as along as you do not have lingering pain. The problem with pain is that some times it is too late. Increasing runs by 10% might be TOO fast for YOU. Cranking up the weights too quickly could cause a joint or muscle injury. Running on a steep treadmill can cause foot issues.

If you are injured: See a doctor, don't just follow instructions in a Community thread! I have used a chiropractor and I am not certain that staying off an injury is always the best thing. I have also had injuries that required RICE: Rest, Ice, Compression and Elevation along with anti-inflammatories. Other injuries responded to ultrasound, and some to electric stimulation. Then there is massage. There is no formula!

What do you do to stay injury free?

Thanks for the votes and comments!