How to Prevent Injuries at the Gym
It is time to get those “summer bodies” back now that the gyms have reopened. But it can also be a time to injure yourself by pushing too hard too fast in an effort to be beach body ready. Over exercising, using equipment improperly or failing to fuel your workout properly can all have a negative impact on your results.
The most common mistake you can make is doing too much too soon. Be sure to take your time and build back into a routine at the gym. Give your body time to adjust to any new training and start slow to prevent injuries, especially if you have been sedentary and enjoying those quarantine snacks. If you push yourself too hard with weights or cardio, you can damage your muscles and connective tissue in addition to putting strain on your body.
It is also important to take rest days. Your body needs time to heal after workouts to prevent muscle and joint pain and tears. If you do not give yourself recovery time, it may lead to injuries.
When you start training it is also important to know what you are doing and make sure that you are using the equipment correctly. Take the time to meet with a trainer or get an overview of the gym equipment with a trained professional. Using the equipment properly can help you prevent accidents. This also helps you learn the proper technique and not “cheat” when doing n exercise which can cause you to work the wrong muscles or cause damage.
Be sure to build a routine that is right for your body. Each person has different goals and needs. Following the same workout as others may not help you achieve your desired goals. Sometimes you need modified workout plans as well to adjust for problem areas. In additional, following someone that does not use proper form and technique can be detrimental to your workout plan and prevent you from gaining strength and ability.
You also want to change up your workout routine regularly to continue to see progress. Continually doing the same reps, sets and weight levels allow your body to adjust and plateau. If you are doing the same exercise over and over and doing it improperly, it will also cause constant muscle and joint strain which can cause an injury. Be sure to work all your muscle groups too so that they can help support your body. By just focusing on certain muscle groups, smaller muscle groups can become overloaded potentially creating problems with your body’s optimal performance.
Be sure to warm up too. A warm up prepares the muscles, joints and tendons for a workout and can reduce the risk of getting an injury. Do a few minutes of cardio or stretch to prepare your body. Stretching also helps you with your range of motion. Following a workout, you should also do a cool down routine that will help prevent the build up of lactic acid which can cause cramping and discomfort afterwards.
Another important tip as we get back to the gym is eating properly to fuel your workouts. Because muscles are built up from proteins, you need to support that in your diet to help your body regenerate and rebuild. It is also vital to include vitamin rich veggies. By reducing calories, but not eating properly, you could actually sabotage your efforts to lose weight and build muscle. You should eat within two hours of working out at the optimal time to help your body repair any muscle and joint damage. Calcium can also help with any bone strain caused by exercise.
One of the most important points of gym workouts is making sure you hydrate during and after any training. Otherwise, your tissues can dehydrate and it will slow down the healing process. Avoid alcohol as well as it is a diuretic and removes needed water from your body.
Finally having the proper gym wear can help you prevent injuries. It can absorb shock, increase your range of motion and provide the proper support. Depending on the type of exercise routine you are doing, there are multiple products on the market that can help with different areas of your body and aid weaker joints and muscles.
True Form Chiropractic specializes in helping athletes build and maintain their bodies at peak performance. Keeping regular chiropractic appointments can help you with your exercise regime and help you work out longer, stronger and better. Schedule an appointment today to stay in top form.