Let’s face it, suffering an injury and having to stay for a few days without going to the gym is a very irritating situation. The best solution is to avoid to common exercise injuries. As if the pain and discomfort caused by the injury were not enough, you need to stop the training and delay your entire schedule.
Whether it’s a fall or trip on the treadmill or a knock or bump on a dumb-ass colleague, it’s a fact that everyone runs the risk of crashing while working out. Muscle sprains and strains are among the most common injuries in the gym. They represent 46% of the cases, of which 90% are related to free weights.
However, there is good news. If on the one hand, there is no way to predict when an accident or injury will occur or totally eliminate the chances that they occur, on the other, it is quite possible to take some care and avoid cases like this.
In the following list you will find a series of seven tips avoid to common exercise injuries in the gym:
Avoid to common exercise injuries:
1. Have someone to help you with weight lifting
It may even seem boring to have someone by your side watching your training, but this person can help you during weightlifting, either to correct a position that is wrong or to help you put the weight bar in place if you have difficulty performing the exercise.
This prevents you from dropping the equipment and prevents you from getting hurt or hitting someone who is passing through the place you are at the moment.
If you do not have anyone who can accompany you at the time of exercise, make sure you lift a weight that you have complete certainty that you can reach and tightly hold the weights on the plate to prevent them from leaving the place and fall and someone to injure you with them.
2. Keep the focus on the treadmill.
As much as treadmill work may seem like an exercise that allows you to relax a little while doing so while listening to music, talking to your partner on the side, reading a book or watching television in the gym, it is important to keep the focus and concentration while on the device.
That’s because you can get distracted, hang around, stumble and fall … Also, if your headset or cell phone drops, do not bend down to pick them up. You run the risk of losing your balance and being thrown off the treadmill. Instead, have someone who is passing by take the object for you and stay safe.
3. Delimit your space
Use your gym bag, water bottle, and towel to make your space in the gym. That way, you’ll know where you should not go, and you’re less likely to bump into someone. If this is not possible, choose a quieter corner and avoid exercising in crowded areas of the gym.
4. Return weights and washers carefully.
After you’ve finished lifting, make sure you put the equipment in the right place. Leaving them in any corner can make someone miss them, trip over them and get hurt – but also be careful about the way they are saved.
Position the dumbbells and washers so they are securely in the storage location and release them only after you are sure they are in the proper position. Not doing so is putting yourself at risk of knocking them down on your fingers or foot, which can cause a fracture.
5. Pay attention to other people
No, this is no excuse to copy the training that others are doing. But an act of education and care with fellow academics. When walking around, pay attention to people and avoid going too close to someone who is exercising.
This is important because you can not always know exactly how much space one needs to do their exercise and not predict whether they will lose their balance or drop a weight. Taking this care, you avoid a bump, get away from being hit by an equipment and prevent you and the colleague in question from getting hurt.
Another key point is to be aware of cell phone message exchanges. If you walk around with your head down, staring at the device as you walk through the crowded gym, the chances of you getting hitched and injured or injured are not small.
6. Perform proper warm-up
Doing a weak and quick warm-up and then starting for bodybuilding puts your body muscles at risk of suffering from stress. So, do not go too thirsty to the pot and devote the time to your heating.
Make a dynamic series of stretches to open your joints, improve your range of motion, and warm your body. Also, do not neglect the activation exercises to stimulate more fragile muscle areas – such as the buttocks and the anterior serratus (which originates in the upper 8 ribs next to the chest and is located in the lateral region of the chest) – which are usually the ones responsible for pulling muscles and poor posture.
7. Choose your exercises wisely
Once you have already injured yourself in a particular body location, the chances of a new injury occurring in that same area are greater. So when it comes to choosing your series, be smart and do not force those areas.
If your problem is on the shoulders, move away from exercises. That requires effort from this region like the bench press. For example. If your previous injury was in the lumbar region. You still suffer from pain in this region, avoid back squats.
Talk to your coach about these issues before assembling a series. Check with him which exercises are best for your case. Which ones should be avoided so as not to aggravate your problem.