To stay safe during workout, you need to avoid injuries during exercise.
In fact, workout injuries can lead to health complications, which can hinder you from achieving your fitness dream goals.
Furthermore, many bodybuilders, athletes, and other fitness-training individuals do happen to experience workout injuries.
The goodness, this workout injuries can be prevented.
Therefore, you need to practice workout safety measures.
For that matter, this article provides you with the best tips to prevent workout injuries
What Causes workout Injuries?
Here is a brief overview of the common causes of exercise injuries that are their safety measures are discussed.
- Not stretching or doing warmed up
- Improper workout form
- Not resting between reps and sets
- Vigorously lifting weighs
- Lifting too heavyweight
- Not using proper equipment
Here Are The Best Tips To Prevent Injuries During Exercise.
To avoid injuries during exercise, follow these tips.
Warm-ups and Stretches
The best way to prevent workout injuries is by starting with warm-ups and stretches.
Warm-ups and stretches improve blood flow and equip your body for harder exercise.
The readiness of the body created by stretches and warm-ups prevents several workout injuries(1,2).
It also helps improves the overall cardiovascular system that prevents heart diseases, cancer, obesity and overweight(3,4,5).
Therefore, ensure that you start your workouts with warm-ups.
Use enough weight
Lifting weight that you are comfortable with is very important.
It will help you avoid injuries during exercise.
Studies show that most of the bodybuilders who get injuries are mainly lifting too heavyweight that they cannot control(6).
For that matter, ensure that you use appropriate weight.
Be in the right position
Correct form as you train matters a lot.
The truth is, incorrect positioning during workout can lead to severe workout injuries.
Incorrect form during workout contributes to 90 percent workout injuries.
Many beginners happen to experience the challenge of improper workout form that causes a wide array of exercise injuries(7).
For that matter, to avoid injuries during exercise, you need to get in a proper position.
It is also advisable to have a personal fitness trainer to guide you during the workout.
This will prevent workout injuries and help you stay safe and motivated.
Avoid overtraining or undertraining
Being that you want to loss weight faster or gain bigger body muscles faster doesn’t guarantee you to overtrain.
Overtraining is very common with fitness beginners, bodybuilders who want to compete for various contests, and athletes who want to compete for awards(8,9).
This is one of the common mistakes most people make.
So ensure to avoid injuries during exercise, by having a realistic workout routine.
Water is very essential to everyone.
It helps the body in most metabolic reactions.
The facts are, during your workouts your body will loss excess water, burn fats, and build lean muscles.
During this process, your body needs a lot of water to reciprocate the water loss through sweat and other metabolic processes.
For that matter, it’s advisable to carry a water bottle has you head to the gym or training. Also, you need to drink at least 8 glasses of water per day.
Furthermore, you need to stay hydrated throughout the day to avoid injuries during the exercise.
Have a well-balanced diet
Another best tip to prevent injuries during workout is by having a diet plan.
Eating foods rich in complex carbohydrates, and whole food helps in the production of ATP and other essential nutrients that improve the recovery of muscles, strength, and performance(11).
Studies show that failure to have a good nutrition plan can lead to a negative impact on your performance and can as well lead to workout injuries(12).
Therefore, to prevent injuries during a workout, you have a diet plan.
For an effective diet plan, you can visit dietitians or nutritionists to help you have the best meal plan.
Motivations are key to success.
Without motivation, it becomes difficult to achieve your primary goals.
For that matter, during your workouts, you need to stay motivated(13,14).
For you to stay motivated, you need to make the training enjoyable by partnering with other buddies, breathing exercises before a workout and after workout, eating healthy food and being determined.
Listen to your body
Make your workout effective and prevent workout injuries by listening to your body.
The body needs time to recover, it also has limit.
For instance, you may be training for 30 minutes nonstop.
It reaches a time when you cannot perform any further exercise.
In this case, you should not force your body to perform more exercise.
Simply make it another time. Resting has several benefits during your workouts and after workout(15,16).
In addition, you need to train for not more than 150 minutes in a week for moderate-intensity exercise or cardio exercise and do not exceed 75 minutes for high-intensity exercise or resistance training if you have diabetes as recommended by American Diabetes Association (ADA).
The best you can do is by training 2 to 3 times every week.
Track your progress
Workout safety measures are very crucial and tracking your progress through keeping records, is the best way to prevent workout injuries.
Having workout device tracker, can help you record your heart rate, workout duration and many more.
That is the reason to have app tracker, device tracker or any other related device to record your progress.
There is nothing very interesting like discovering your new steps.
In addition to keeping records, you need to start at lower pace and increase your steps day.
Do not rush the progress, rushing the progress can cause workout injuries(17).
Have a regular medical checkup
Before starting exercise, the first thing you are required to do is visiting hospital to check you medical status(18).
This is highly recommended to people who are obese, diabetes, blood pressure, cancer and to elderly individuals (aged 45 plus).
Having medical checkups can help prevent workout injuries.
The doctor will give you the best advice on how you can exercise and recommend you on the foods to eat.
This will help you avoid injuries during exercise.
Furthermore, medical checkups help in the identification of any illness that might limit your training(19).
As you will be training, some likely health conditions might emerge.
For instance, an increase in heart rate during resistance training.
The fact is, during cardio or resistance training, there is a pressure exerted to your heart that can cause heartbeat problem.
That is why it is important to visit the nearby health Centres regularly for a checkup.
Have a realistic workout routine
Lastly, to avoid injuries during exercise, you need to have realistic workout routine.
Workout program is the overall controller of your exercise.
It will help you avoid wide array of workout injuries and prevent most of the workout mistakes that have explained above.
Failure to draft workout plan can lead to automatic shutdown of your fitness dream.
For that matter, if you want to lose weight faster or gain weight faster you need to have a simple and achievable workout program.
Do not make unrealistic workout program.
Training from Monday to Monday on one specific form can lead to workout injuries, since you will exhaust on type of muscle.
For that matter, it is important to have a complex workout.
For instance, alternating your workout routines such as chest workout, back workout, shoulder workout, leg workout, abs workout and many more(20).
You can as well vary your workout from resistance training to cardio exercise.
What are the common workout injuries?
Here are some of the most common exercise injuries that may occur during your workouts if you don’t stay safe during workouts.
- A muscle pull or strain
- Sprained ankle
- Shoulder injury
- Knee injury
- Spinal cord injury
- Wrist sprain or dislocation
How to Care and treat exercise injuries
In case you happen to have a sprain or strain, then you need to be able to wound it so that you can recover faster.
Actually, injuries are unpredictable, and therefore, you need to be careful and follow the best tips listed above for safety measures.
But if you happen to get injuries then you may need some care and treatment.
Therefore, you need some of the best tips to take care of your strain at home.
Here are some tips for caring and treating it at home.
Wet wrap therapy
Wet wrap therapy is the immediate care you can do to your injury at home after a workout. It helps in reducing the pain and discomfort(22).
Therefore, right after the injury, apply an ice pack for 15 to 20 minutes at a time to relieve pain.
You can cover the ice with a towel to protect your skin from the direct cold.
Wrap it with a bandage where applicable
Using your elastic bandage can help you prevent foreign toxin infections from the injured area. It may also help relieve the pain.
Therefore, wrap the injured area in an elastic bandage, make sure the bandage is snug, but not too tight.
You can do this when you go to workout or until recover.
Avoid using the injured area until it heals
Yes, you need to avoid using the injured area until it heals, since using the area may lead to other chronic diseases like arthritis.
It can also worsen the pain and may make it very difficult to heal faster.
Use best pain relief drugs that heal
You can take an over-the-counter nonsteroidal anti-inflammatory drug, such as ibuprofen or acetaminophen to bring down swelling and reduce pain.
See a doctor for help
If your pain is severe or if you have severe injuries, then you need to visit a doctor for immediate assistance. This can help you prevent tetanus and other chronic diseases.
Summing It Up
Safety in everything we do is very important. You need to follow the above workout safety to enable you to stay safe to achieve your dream goals faster and effectively.
They prevent bias and chaos enabling us to live happily within our premises.
For that matter, workout safety measures explained above are very crucial to every person exercising.
You can also follow the best tips to treat strain at home, However, you need to seek medical advice from the doctor.
Always follow the tips above to prevent exercise injuries that may cause severe pain.