23 Tips To Prevent Workout Injuries


 

To be able to build good muscles, you should be able to train well and so, you must take all precautions to avoid getting injured at all. If you adhere to the following guidelines, you’ll be able to train well over the long term without suffering anything other than perhaps occasional minor injuries. Read on 23 Tips to prevent workout injuries:

  1. Use correct exercise technique – never cheat or use loose form.
  2. Use a smooth, controlled rep cadence.
  3. Avoid singles and very low-rep work. Perform sets of at least 6 reps.
  4. Use exercises that are appropriate for you, and if necessary modify them to make them safe for you. No exercise can be good for you if it hurts you.
  5. Stay clear of risky exercises – for example, behind-neck presses and pull-downs.
  6. Use exercise poundages that are correct for you eg. use a weight that lets you squeeze out your target reps in good form.
  7. Avoid excessive ranges of motion.
  8. Respect your physical limitations.
  9. Personalise your training – only you can know your strengths, weaknesses and limitations. What works well for someone else, including a training partner, may harm you.
  10. Avoid ‘rushes of blood’ that lead to reckless training.
  11. Always be 100% focussed and attentive while you train.
  12. Don’t overtrain. For example, if you squat hard twice a week you may get sore knees but squat hard just once a week and you may experience no knee soreness. Excessive training frequency causes injuries.
  13. Use alert, competent spotters.
  14. Always warm up thoroughly.
  15. Use robust and secure equipment.
  16. Keep yourself flexible – perform a safe, full-body stretching session twice a week.
  17. Avoid medium and high-impact aerobic and cardio work.
  18. Self-administer trigger point therapy on a regular basis, and consult a trigger point expert for serious problems.
  19. Use a skilled and preferably sports-minded physiotherapist (or osteopath or chiropractor) for advice on whether or not a specific injury needs some related treatment to hasten its recovery.
  20. Have a periodic check-up from a physiotherapist.
  21. Eat healthy.
  22. Don’t cut corners with your rest and sleep schedule.
  23. Avoid extreme muscular soreness by gradually introducing changes in exercises and training formats.

We really hope that these injury prevention tips help you to train over long term with minimal injuries. Avoiding injuries will help you reach your muscle building goals quicker. Do share your feedback with us. Also, checkout 6 awesome tips for building muscles.

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