6 ways to avoid getting an injury at the gym.
While exercise injuries are common to people starting out at a gym or crossFit facility, there are 6 simple things you can do to help prevent them;
See your Doctor
It’s a good idea to see your doctor before starting any exercise program, especially if you have any pre-existing health conditions. Any new activity can put stress on your body, your joints and cardiovascular system.
Or, if you don’t have any pre-existing conditions, start slowly and build from there - seek help from an expert. For Example; with all our clients we do a short and controlled baseline workout to help our coaches and clients gauge where they are currently at and meet them there.
Get a Personal Trainer
If you don't know where to begin, get a personal trainer who can get you started safely and help you structure a fitness plan based on a clear set of goals, such as muscle building, weight loss, and or cardio fitness.
Experienced and qualified trainers can help you avoid many bad habits that affect even the best of athletes, this will allow you to concentrate on form rather than just adding weight to a barbell to achieve great results. A few 45 mins sessions each week may be all that you need.
Warm-Up Before Exercise
It's not unusual for people to jump straight into weights or cardio without stretching or getting their muscles ready first. Even if you're in excellent health, your muscles and tendons will be tight when you first get to the gym. A moist forehead is a sign of a good warm up.
If you don't warm-up, you will risk injury if you overextend accidentally or twist a joint the wrong way. Proper warm-up goes a long way in preventing this; some light stretching with a mobility tool / ball. A few minutes on a machine or park the car further from the gym and have a light jog before entering.
Never Work Out on Empty
Exercising burns calories; so do not go in with an empty tank! Ideally eat two hours before with the right foods so that you can ensure you have ample fuel for a workout. The same principle applies to hydration. Try to drink at least a litre of water two hours before working out and make sure to take additional sips of water throughout.
Always Dress for Your Sport
A lot of gym injuries occur because of the lack of proper equipment, and this includes clothes and shoes. Eg; flat shoes with a zero drop are best for weightlifting. Save the joggers with a big heal, for the trails.
Whichever activity you engage in, be sure that you have the clothing and footwear appropriate to that sport. There's a reason why a lot of cross-fitters wear weight belts on 1 rep max day or hand grips when on the rig.
You don't need to spend a fortune to get the best brand, just get something that provides enough protection against impact, strain, and overheating. If you're not sure what to get, talk to a coach.
Listen to Your Body
"No pain, no gain" is old school and harmful. While a workout can be hard, it should never cause you pain. If you feel any pain, like a cramp or a sudden tweak, slow down and back off - give it a rest. Lower your weights or try to move to another scaled version of the same lift. Eg; If doing Snatch with a barbell and its hurts when going overhead - maybe try dumbbell snatch and see if the pain goes away.
If you are sick with like a cold or flu; take a rest and let the body heal itself - without the additional load of a gym workout. Otherwise you may make yourself sicker by working out. Remember that in the end, overtraining can be just as harmful to your body as to when you do not train enough. Always treat your body kindly, and let it rest when it needs it. Be a friend to yourself and see you in the gym!