If you are going to the gym and exercising the chances are that are some point you have injured yourself or will at some point in time.
In fact, there was a study from 1999 to 2007 that showed nearly 1 million Americans wound up in the emergency room due to injuries from the gym.
About 82% of those were men, so pay close attention to this post I’ll give valuable tips to help you prevent injuries when exercising.
I’ve hurt myself several times over the decades of gym workouts and usually it’s because I have lifted heavy weights or I didn’t stretch.
To avoid the pain and get more gain from your workouts read on to learn how to prevent common mistakes made in the gym that cause injury.
How Can You Prevent Injuries While Working Out?
#1. Always Warm Up
I learned the importance of warming up when I first started exercising regularly…
Getting blood flow to your muscles will help prepare you for your workout and also help to prevent injuries.
Some common ways to warm up are to:
- Stretch
- Jump rope
- walking
- jumping jacks
#2. Rest And Recovery Are Important
I used to workout six days a week. This lead to a lot of problems and it also didn’t give my body the proper rest to fully recover.
You should give your body a full 24 to 48 hours of rest in between workouts.
If you are noticing any of these signs you should not ignore it. Your body is telling you it needs rest.
- Tired
- Still Sore After 24 – 48 hours
- Aches
- Pains
#3. Be Smart About Your Exercises
A common mistake that leads to injuries is to try and lift a weight you could do years ago, but your body isn’t prepared to lift anymore.
I know I’ve made this mistake in the past…
That was weight was a piece of cake for me when I was younger. Now It takes a toll on me.
It’s best to gradually workout your way up in both time spent exercising and your intensity too.
#4. Consult With A Personal Trainer
It’s a wise decision to speak with a trainer when you want to up your game in the gym.
They can give you advice on proper form and create a workout plant that is just right for you at your current level of fitness.
Most trainers should be able to give you good tips by demonstrating stretching and other techniques to help you warm up and avoid injury.
#5. Learn Proper Form
I was amazed at the things I’d witness people doing in the gym…
Some of it was comical while some of it was also dangerous for them and the people around them.
This goes back to consulting with a trainer or coach. They can give you advice that will help you exercise properly.
If you don’t have access to a trainer you can view videos online that can be helpful as well.
#6. Get The Right Gear
Wear loose comfortable clothing that allows your to breath and move around with ease.
I can’t tell you how many times I’ve seen guys working out in jeans or even worse wearing flip flops…
Make sure to get proper shoes that have good arch support and have shock absorbsion.
#7. Stay Hydrated
When I was working as a personal trainer one of my clients came in complaining of a headache.
I asked if he was good about drinking water… And he told me he rarely drank water. Mostly coffee or beer : )
After drinking a glass of water he noticed his headache gradually go away and felt ready to exercise.
You will be sweating a lot during exercise so it’s a good idea to take sips of water every 15 to 20 minutes to stay hydrated.
Summary Of tips to prevent injuries while exercising at the gym
It’s important to avoid injuries at all cost…
Just follow these tips and you’ll be better prepared to never miss a workout due to injury.
If you are feeling sore for longer than a few days you should rest and possibly see a doctor.
Warming up and exercising with proper form is crucial part of remaining injury free while exercising at the gym.
And just because you could lift a certain amount of weight years ago doesn’t mean your body can do it so easily now.
Be smart and go at it gradually and you will have more gain and less pain.
