5 Ways To Prevent A Gym Injury

Building the perfect set of shoulders is not easy, it can also be frought with danger too.

Nothing puts an end to a workout faster than an injury, it is not always the snap kind either, the real enemy is the shoulder injury that makes itself known with every rep or a hot spot in your elbow that won’t stop.

This is inevitable in time but a little strategic prevention can help immensely. Let us take a look at some of the top injury prevention tips, time away from the gym cannot happen when you are wanting to look your best for your vacation.

1) Form, Volume And Then Weight

Strength is a big thing these days, men and women are posting PR’s and following strength-focused programs. If you’ve been doing 5×5 or 3×5 or something similar then congratulations you have been building strength, but have you earned it?

You will only benefit from a heavy weight if your form is correct, form should come before weight lifted, if you lower the weight and focus on the mind-muscle connection then injuries will be reduced and results will be maximized.

The lowering part, the eccentric half of a lift can lead to a lot of muscle and strength gains as well as strengthening connective tissues. Until you have rock solid form, make the most of it and get the reps in. Let the weight creep up a bit and then decide if you want to go chase a big number.

And when you chase that big number for the first time, make sure you have a spotter, this will prevent serious injury and help you push harder.

You may be starting to get some great results but you should be prepared for injuries and know how to deal with them.

2) Respect Fatigue

Fatigue is a crucial ingredient in training. Your muscle and energy systems need it to get stronger and get more efficient. Fatigue can be an enemy too, especially when your form lapses and can cause you an injury.

Do what you can to delay fatigue as long as possible, a great way to prevent injury is to make sure you get plenty of sleep, make sure you are also taking care of your hydration and nutrition needs prior to training.

Even with eight solid hours sleep and peak nutrition, fatigue can still happen, to avoid injuries you need to follow some sound advice, if a lift is painful or feels uncomfortable it is your body telling you to rest, do not push past the pain or fatigue.

When you do decide to push your limits, choose movements wisely so it is easy to bail out, as an example, dumbbell squats to failure will be ok, overhead barbell squats to failure are not so ok.

3) Find Your Frequency

There is plenty of information on the internet which tells you how often to train certain muscle groups. Many people say once a week, others two, some even more than that but which one is right? Whichever one gives you the most stimulus and decent recovery time.

I never train more than twice a week as too much stress on the body can cause injuries, it is always possible to do more but should only be done if you are confident in your body’s recovery ability and where you are not totally wrecking the same muscle with the same intensity every session, this is just a recipe for disaster.

You will find your injuries drop massively just by following these few simple tips.

4) Rest On Rest Days, More Or Less

Once you start to fall in love with fitness and lifting the idea of a total rest day can quickly lose it’s appeal, are you supposed to sit on your butt all day? That is no fun, you could do some arms, abs, cardio and hot yoga or even ultimate frisbee, this doesn’t sound like rest to me.

Do what you want on rest day but not too much or too intensely, pounding the pavement for an hour? Can be tough after a hard leg workout. Rest days can be active but don’t overdo any type of cardio that is high impact, it is pretty hard on the body and can get in the way of recovery and definitely lead to injuries, stationary bikes are ok as they are low-impact exercises.

Don’t overdo it on your rest days.

5) Master Your Self-Care Rituals

Were not talking about self-hygiene here, were talking about fitness routines such as warm-up rituals and foam rolling, these may not be the magic that stops you from getting pinned under the loaded barbell but athletes swear by them for better performance and recovery.

Injuries don’t have to be catastrophic, they can be big or small. To help prevent them I love to set a few minutes aside for foam rolling and perform some dynamic stretches before any workout session. This helps release tight muscles, gives beneficial movement and optimum blood flow to the joints. It also raises heart rate and body temperature in preparation for a workout.

After a hard workout it is always great to stretch, this is the point where muscles hold the most tension and can become very stiff and painful, if you are one to rush out of the gym and go straight home then you can always do some stretching and foam rolling at home.

Whether watching tv or sat on the floor next to the bed it is a great way to end the day and tell your body that it is time to recharge so you can go back again free of pain and any injury that may arise.

If you are looking for a program that will help you lose body fat and get the best body of your life click here.

 

 

 

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