INJURY PREVENTION 101
You've probably heard it before: prevention is the best cure. But what does that mean for your fitness routine?
In this blog post, we'll explore some key injury prevention tips that will help you stay safe and healthy while working out.
Whether you're a beginner or a seasoned athlete, these tips will help you reduce the risk of injury and maintain your progress.
So let's get started!
Why Do We Get Injured?
Ever wonder why we get injured? Is it because we're just too darn clumsy at times? Or is it simply bad luck?
Well, there's actually a lot more to it than that. Our bodies are designed to protect us from harm, but sometimes they can't keep up with the demands we put on them.
Overuse and repetitive motions can lead to strain and stress on our muscles, tendons, and bones.
And when we don't give our bodies enough time to recover from these activities, we're more likely to get hurt.
But even when fully recovered, the possibility of injury still exists.
Here are our top 4 tips to prevent injury!
Anyone who's gone to the gym has seen ego lifters in action. These are the people who add so much weight to the bar that their form goes out the window.
They swing the weights around, have terrible exercise form, and generally look like they're one rep away from a trip to the ER.
Ego lifters often think that they're impressing everyone else in the gym with their feats of strength.
But in reality, they're just putting themselves at risk for a serious injury, and with this in mind, we can say that avoiding this type of lifting is a surefire way to prevent injury!
Think about it - when you use proper form, you recruit more muscle fibers and put less strain on your joints.
In other words, you lift more weight with less risk of injury. So, if you want to stay safe and build strength, steer clear of ego lifting and focus on using the good form!
Use The Pyramid
Have you ever wondered why your coach has you do a warm-up set before your working sets?
Or why, when increasing the weight on an exercise, do you start with a lightweight? It's all a part of the preventative measures!
When you go from lighter to heavier weights, you are gradually preparing your muscles, joints, and connective tissues for the greater demand about to be placed on them.
This is crucial because these structures can be easily injured if they are not conditioned for the load about to be placed on them.
In other words, going from lighter to heavier sets (the classical training pyramid) is a good way to prevent injury.
The progressively heavier sets simply prime the nervous system and muscles, making it less likely for injury to occur.
This not only reduces the risk of injury but also improves performance. And well, the next time you're in the gym, remember that those warm-up sets are essential for preventing injuries and maximizing your gains.
It's no secret that eating healthy is good for your overall health, but did you know that it can also help to prevent injuries?
When you eat nutritious foods, your body is better able to heal and repair itself.
This means that you're less likely to suffer from fractures, strains, and other common injuries.
So don’t forget to eat whole, nutritious foods and stay hydrated!
Leave Time For Recovery
Why do we have to wait a few days to work out the same muscle group? Wouldn’t it make more sense to just work out every day and get it over with?
Well, our bodies need time to recover after a strenuous workout in order to prevent injury.
When we lift weights or do other resistance exercises, we cause microscopic tears in our muscle fibers.
During the recovery period, our bodies repair these tears and build new muscle proteins, which results in bigger and stronger muscles.
If we don’t give our bodies enough time to recover, we put ourselves at risk of developing overuse injuries.
Remember this the next time you’re tempted to skip your rest day!
And so, how do we prevent injuries? There is no one-size-fits-all answer to this question.
However, by being aware of the most common injury risks and taking some simple precautions, you can dramatically reduce your chances of getting hurt at the gym.
We hope our tips have helped you become more injury-proof and that you’ll stay safe out there!
And as always, if you have any more questions on the topic, don’t hesitate to comment below!