Ouch! Avoid the Dangers of Workout Injuries by Knowing The 16 Tricks
Getting an injury from a workout or playing sport sucks, and it’s absolutely the last thing you need when you’re trying to hit your goals. We’ve all been there though, felt that excruciating pain and sat at home grumpily recovering. Luckily, while sprains, strains, tendonitis and even broken bones can all be inevitable consequences of living an active and athletic lifestyle, with the right knowledge and preparation, many injuries can be diminished or entirely prevented. Take a look our guide of 16 tricks to help you avoid injury when you exercise.
Avoid pulling muscles unnecessarily by doing a proper warm-up routine when you workout. Build up the intensity gradually and try to incorporate exercises that are related to the sport or workout you intend to do.
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#2 Get a Good Spotter
This should be absolutely essential if you’re doing any dangerous weight lifting. A small slip or mistake can cause very serious injury otherwise. Bring a friend or just ask someone at the gym. And a good spotter should be focused and vigilant at all times for your safety!
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#3 Increase Exercise Slowly
Shin splints and a host of other injuries can be caused by a spike in the intensity and frequency of your workouts. Avoid going hell for leather from the start and make sure to increase your exercise gradually and methodically to build up strength.
#4 Focus On Technique
No matter what exercise you’re doing, it’s important to learn how to perform moves with the correct form and posture. Ask for professional advice in your gym before you learn bad habits or you’ll risk injuring yourself!
#5 Re-rack Properly
This might seem obvious, but with all that big and heavy equipment in the gym, it’s in your best interest and those working out around you that you return things to their proper place and position. Even something as simple as returning weights to the rack in the correct position and order rules out needless injuries like dumbbells dropping on toes or fingers getting squished.
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#6 Support Yourself
If you play sports that are demanding on your ankles or if you’ve suffered an injury before, you should protect yourself from future pain with some kind of support. Not only will a simple brace add strength to the joint, it’ll also serve as a reminder to look after the area. This works for wrists too!
Frequently used by professionals for both the treatment and prevention of sports injuries, tape comes in a number of varieties (and cool colours!) and is actually quite complex to use effectively, so you should get medical advice on which one is best suited to your specific exercise.
#8 Shake Up Your Routine
Avoid doing the same workout two days in a row so that muscles are given a chance to rest and recover. If you forgot what you did last week, write it down in a journal.
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#9 Good Nutrition
Eating right is the foundation of effective exercise. It’s so important to fuel your body properly if you’re working out, because otherwise you won’t be able to recover properly from training, increasing the likelihood of injury. Aim for a protein- and nutrient-rich, balanced diet.
#10 Too Much Weight
There’s feeling the burn and then there’s getting a nasty injury. Don’t overdo it! As a rule of thumb, if you’re struggling to return a weight slowly and with control to its starting position, or you’ve to jerk or heave to lift it up, it’s too much for you. Build strength (and awesome guns) gradually.
#11 No Distractions
A gym can be a dangerous place if you’re not careful, and you can easily risk injury outside or even at home if you’re distracted. Put the phone away and stop ogling at other people!
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#12 Mind Your Back
Many people have weak back muscles due to prolonged sitting at work or home, and come exercise time, people go too hard or too fast. Lift with your legs, not your back!
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#13 Buy New Gear
Make sure your attire and especially your shoes are in good nick, fit well and are comfortable and appropriate to the exercise or sport that you’re doing.
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#14 Get Lots of Sleep
Burning all that energy will really take it out of you, so give your body the chance to recoup properly and establish a good sleeping pattern. Exercising when you’re tired also increases the chances of not concentrating and making a mistake which could lead to an injury!
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#15 Warm Down
Perhaps even more important than the warm-up, you should always warm down properly rather than simply strolling off home. Something like a foam roller is an excellent investment and will help you stretch out those muscles effectively.
#16 Rest An Injury Properly
If you do sustain a nasty injury, it’s absolutely vital that you recover fully before putting the muscle, joint or affected area under stress again. Rest and restorative exercise like swimming and stretching will aid the healing process.
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