Prevent Injuries in the Gym
Many people are interested in starting a fitness program but are afraid of getting injured. Other people have already dropped out of a fitness program after getting injured while working out. In today’s post, we will discuss some tips and tricks to help you prevent injuries in the gym.
Start Small
One of the most important ways you can prevent injuries in the gym is to start with a small amount of exercise. So many people want to jump into an exercise program that is too intense or too much volume for their current capacities. Remember to ease into an exercise routine. If you are currently sedentary, aim to walk ten minutes per day instead of starting a marathon running program. If you want to start strength training, start with a short, ten to twenty minute basic full body strength training routine that utilizes your own bodyweight and light weights.
Increase Gradually
Once you have started a modest gym routine, try to increase gradually.
You should not increase your exercise volume or loads more than ten percent per week. Take your time and listen to your body as you increase your workout volume, frequency and intensity.
Warm up
A good warm up helps you raise your body temperature and prime your body for the exercises included in a workout. A five to ten minute workout routine can help prepare your body and help prevent workout related injuries.
Practice Good Form and Technique
Practicing good form and technique can go a long way towards helping you reduce the risk of injury. If you have just started strength training, consider working with a strength coach or personal trainer to help you learn proper form and technique. Investing in learning proper technique at the start can help you avoid costly mistakes that can contribute to injuries now or later on in your exercise career.
Take Rest Days
Make sure to take rest days throughout your training career. You should always aim to take at least one full rest day per week. You may also need to take one or two additional active recovery days over the course of the week. Your body recovers and rebuilds back stronger during your rest time. Rest days also help give your central nervous system a chance to recover from strenuous workouts.
Eat Properly
Proper nutrition can help you reduce the risk of injury by making sure your body has adequate energy for workouts and the proper nutrients to recover. Prioritizing pre and post workout nutrition can help you maintain energy and focus and reduce workout injuries. Getting enough protein, fruits and vegetables, complex carbs and healthy fats can also help you get the nutrients needed to heal your body and fuel your exercise routine. In fact, inadequate nutrition can predispose you to many different injuries and also bone stress fractures, which I discussed in my article about Relative Energy Deficiency in Sports.
Get Enough Sleep
Getting enough sleep can also help your body recover from your workouts and help boost coordination, speed and power, reducing the risk of injuries during your workouts. In fact, athletes who get more than eight hours of sleep per night have a lower risk of injury than athletes who sleep less.
Limiting screen time one hour before bed, keeping a relaxing yet structured sleep schedule, and getting to bed and waking up at the same time each day can all help improve your sleep quality and quantity and help you reduce the risk of fatigue related injuries.
Final Thoughts
Starting small, building gradually, using good form and technique, warming up, taking rest days, and getting proper sleep and nutrition can all help to reduce your risk of workout related injuries. Following the tips in this article can help you prevent injuries in the gym.
