10 Tips to avoid injuries at gym
Injuries at the gym are common but some injuries can really put you off from achieving your fitness goals. To avoid injuries and continue making progress, it’s essential to follow proper safety guidelines and warm up properly before working out. Here are some tips to help you stay safe and avoid injuries at the gym.
- Warm up: Before starting your workout, take 5-10 minutes to warm up. This helps to increase your heart rate, loosen your muscles, and reduce the risk of injury. A warm-up could include light cardio, dynamic stretching, mobility exercises or light weight version of the exercises you are going to perform.
- Maintain a proper form: Maintaining a proper form is essential for avoiding injury. Incorrect form can put unnecessary strain on your muscles and joints and increase the risk of injury. If you’re unsure of the proper form, ask a qualified personal trainer or your Physiotherapist.
- Start slow: If you’re new to working out or if you haven’t exercised in a while, it’s important to start slow. Gradually increase the intensity and duration of your workouts over time to prevent injury.
- Wear proper footwear: Wearing proper footwear is important for protecting your feet and reducing the risk of injury. Make sure your shoes fit well and provide adequate support for the type of exercise you’ll be doing.
- Avoid overtraining: Overtraining can lead to injury, burnout, and decreased performance. Make sure to take adequate rest and allow body to recover after workouts.
- Mobility: Getting good range of motion in your joints is very important before doing heavy weights to prevent injury. You can achieve the same by doing stretches and mobility exercises. This can reduce joint and muscle stiffness and improves flexibility. Incorporate mobility exercises for all the joints atleast once every week and lightly stretch your muscles before and after each workout.
- Use proper equipment: Make sure to use proper equipment that is in good condition. If you’re unsure of how to use a piece of equipment, ask your Physiotherapist or personal trainer for help.
- Stay hydrated: Dehydration can increase the risk of injury. Make sure to drink plenty of water before, during, and after your workout.
- Listen to your body: If you feel pain or discomfort during a workout, stop and rest. Continuing to exercise through pain can lead to injury.
- Seek professional help: If you’re experiencing chronic pain or injury, seek professional help. A physical therapist can help diagnose and treat the issue and provide you with a rehabilitation plan.
By following these tips, you can reduce the risk of injury and continue making progress towards your fitness goals. It’s important to listen to your body, seek professional help when needed, and never push yourself too hard too fast. And If you are unsure about your flexibility, mobility or strength condition, get it assessed by a experienced physiotherapist near you.
Stay safe and happy exercising!
Also Read: Why you should exercise daily?
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