How to Prevent Injuries

Unfortunately injuries are a part of life. If you have never injured yourself, then you’re one of the lucky few. Here’s some tips on how to prevent injuries.

There are many reasons for injuries, and many ways to prevent injuries. Following these steps will help reduce the likelihood and severity of potential injuries.

Always Warm-up

Before beginning any workout, you need to perform a 5–10 minute warm-up. Ensuring your muscles and joints are ready for the workout will do wonders for prevent injuries. Ensure you do the following prior to beginning your workout:

Light cardio for 5 minutes
Do some light jumping, skipping rope or other low intensity cardio. Doing this warms your muscles up, increases your heart rate, and gets your muscles loose, ready for what lies ahead.

Do dynamic stretches
Perform dynamic stretches, focusing on the muscles groups you’re going to work out. If you’re about to go for a run, focus on stretching your legs and get them warmed up.

Do not do static stretches before a workout. Static stretches are only suitable for post-workout and are not suitable for a warm-up.

Use a foam roller
Using a foam roller in association with dynamic stretches will loosen your muscles and prepare them for your workout. Make sure you spend extra time on those sore spots and muscles prone to issues.

Don’t Overtrain

This is a hard thing to learn. It can be tempted to push out an extra set of weights, or force yourself to run that extra kilometre… but make sure you don’t overdo it.

When you’re fatigued, your technique can begin to suffer, and this is when you’re likely to injure yourself. At this point in time the wise thing to do is to finish up, and save yourself for another day when you’re well rested.

Don’t use this as an excuse when things get hard, but make sure you’re always exercising with correct techniques to ensure you don’t injure yourself.

Always Cool-Down

After you finish your workout, make sure you perform a good cool down. It only takes 5–10 minutes and is well worth your time.

Perform static stretches on the muscle groups you’ve worked on. If you’re unsure of how to stretch each muscle group, speak to a personal trainer who will be able to teach you.

Eat Healthy

Make sure you’re giving your body the fuel it needs. Your body needs a balanced diet of carbohydrates, protein and fats. Each macronutrient is used by the body in different ways.

Try to consume a healthy meal of carbohydrates and protein immediately after your workout to aid in recovery.

Rest

Some people struggle with this part of training, and what’s what leads to overtraining and injuries. Make sure you give your muscles time to recover from their workouts.

When you first start exercising, try to only exercise every second day, or alternate the muscle groups you’re training to give them time to rest. Once your body is used to training again, you can begin to push your body harder.

Get Professional Assistance

You can’t believe everything you read on the internet. I know it seems weird to say that, when I’m writing these articles on the internet, but it’s true. There is no substitute to getting a professional to analyse your movement and correct your techniques.

I could write 1,000 words on how to perform push-ups correctly and there would still be someone who did them wrong, and incorrect exercise techniques increase the chance of injuries.

If you’ve got any questions or need some nutritional or training advice, get in touch and I’ll be more than happy to help you!

Tanna