Top Tips for Avoiding Injuries While Working Out

Whether you hit the gym 5 times per week or enjoy a casual workout, it is important to take steps to avoid injuring yourself. Injuries from exercise are pretty common, and typically include pinched nerves, shin splints, knee pain, wrist strain, IT band issues, rotator cuff injuries, lower back strain, sprained ankle, elbow pain, pectoral strain, groin pull and many more. Unfortunately, if you injure yourself, not only will you be in pain, but you will also be out of action until you fully recover. While there are plenty of professionals who can help you when you are injured, such as an osteopath, it is important to approach exercise with caution, to avoid pain in the first place. When you are exercising, you are using important and sometimes fragile body parts and often heavy equipment. Follow these top tips to help you avoid injuring yourself when you next exercise. 

 

#1 Warm-up properly

A quick stretch, or no stretching at all before a workout, can significantly increase your chances of an injury. Without a proper warm-up, your muscles are going to be cold and tight, which means they are much more likely to tear. Before any workout, you should always spend at least 5-10 minutes warming up your body, stretching your muscles and getting the blood flowing around your body. When warming up, you should think about what kind of workout you’re going to be doing. For example, if you’re doing sets of arm based pushing exercises, it would be wise to think about how to target the long head of your triceps and which warm-up exercises will stretch them out and get them ready for the sets ahead. If you’re doing a simple jog or going on the treadmill perhaps the best movements are walking and dynamic stretches. You should also take steps for proper recovery after you workout.

 

#2 Learn proper techniques 

Whether you are new to exercise or a gym enthusiast, taking care to check your form before your workout, and regularly, is vital. Even if you think you know the exercise, you may get too comfortable or as you increase your weight load, you may compromise it. It is important to learn how to perform the exercises properly, by using online resources or working with a personal trainer for a few sessions. Serious injuries can be caused if proper form is not used, especially when you are using heavyweights. The correct form will help you avoid injury, but also build muscle and reach your goals much quicker. 

 

#3 Learn how to use the equipment 

Learning how to use the equipment is just as important as your form. Equipment will work differently in different gyms and have its own set of protocols for use. Make sure you familiarise yourself with the equipment, understand how it works, and make sure you are aware of the safety guidelines, for example, how to secure the weights on a barbell. You could risk equipment failing mid-exercise, which could be pretty fatal. 

 

#4 Don’t overestimate your strength

You certainly want to be increasing your weights or push yourself to be able to build muscle and reach your goals. However, it is important to understand your limits, and to what extent it is safe to push your body, especially if you haven’t exercised in a long time or you are trying a new program. If you do not take caution with your progression, you could risk hurting yourself or pulling a muscle, which will take you out of action. 

Unfortunately, exercising does come with its risks. If you can take precautions when you exercise, you can significantly reduce your risk of injury and continue to train.

*This is a collaboration post