How to Prevent Workout Injuries?

There are many things you want out of your physical training such as, sweat, results and satisfaction but what you don’t want is an injury out of it. It is very common to experience injuries during or as a result of physical training.

Some of them are instant due to incorrect technique in the gym or home, so they can be identified immediately to fix with pain killer and/or rehabilitation. The most dangerous and, ones I am scared off, are the slow with some warning signs but not enough to stop a hard hitter like me, a decision which I regret later on.

So how do we prevent these injuries and what can be done to mitigate the risk. Below are some tips that you can take along with in your fitness journey for injury free workout or least reduce the probability by half –

  1. Proper Warm Up – you need to make sure your body is warmed up properly before we go do the heavy lifting or movements. A warm is simply a self-assessment of the body, connect with the muscles mentally and to find out how your body is feeling for the upcoming session
  2. Stretching – our body has muscles going all over it underneath that beautiful skin you are flaunting on Instagram. Our muscles are like rubber bands, they snap if they are too tight. A proper stretching of those muscles after your warm up is simply giving that body space for the blood flow as well as loosen up to prevent any snapping
  3. Fluid Intake – drinking plenty of fluids before, during and after workout has a great effect in minimising injuries. A de-hydrated body is prone to injuries mostly due to cramping muscles. Make sure you are carrying a bottle of water along to your gym or the area of your workout for hydration.
  4. Supplementation – if you are putting your body through some tough work then recovery is the key for its long term performance. In order to have good recovery, better stamina, improved joint mobility and endurance you need to add supplements such as multivitamin, omega 3, calcium, joint support, vitamin D, iron and protein. Even though some of you may argue the importance of these supplements against a nutritious diet which I truly support, the crucial part for long term performance and durability is recovery.
  5. Listen to Your Body – our body gives us sign to how it feels almost instantaneously and our job is to listen to it to recognise those signs before it snaps completely. Coming from a personal experience on many occasions, I usually slow down when I body has almost been through hell which is bad. Make sure you recognise when to stop to give your body rest as much as you know when to start back.
  6. Posture in Check – an obvious but important one is your posture while doing a particular move. Exercises are designed keeping a certain posture in mind, so you must learn that proper position to perform it. A lot of people try to do everything on their own without any help, causing injuries to themselves. Get an experienced trainer or a mentor to guide you through proper postures and positioning.

Injuries sucks big time because they can slow us down or even hurt us for life. Fitness needs to be fun and should also be done with cautious moves. It’s a long term journey for life, not a short term contractual deal.

 

Rahul Talreja

Be Your Best Self Transformation

http://www.rahultalreja.net

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