Injuries sustained during exercise are far too common and can discourage even the most focused athletes. Injury prevention is definitely time well spent and much more enjoyable than injury rehabilitation. Keep your body healthy by practicing the following tips and working to avoid injuries altogether.
Always get a proper warm-up. This starts by assessing how your body feels and noting any soreness or stiffness in your muscles and joints. If you feel residual soreness from your last workout, take some time to care for that area with myofascial release such as foam rolling, or maximizing range of motion in the surrounding joint with stretching or proper mobility exercises. If a joint feels tight, work on the surrounding muscles until you feel loose and mobile. This type of warm-up could take up to 30 minutes but may be necessary to allow healthy movement.
Train smart and know your limitations. Train smart by using proper form on all exercises and by learning how to fully engage your muscles. Proper form includes maintaining control of the weight at all times, even on ballistic movements. Use your muscles to decelerate movements rather than letting the weight push you around. If you’re working with heavy weights, make sure you understand exactly how to move and which muscle groups to engage and control. Never try lifting a weight that forces you into bad form.
Face your weaknesses. It’s natural to avoid exercises you struggle with, but most times that just means you need to spend more time performing them. For example, if you struggle with squats because you have tight hips and a weak core, it means you need to spend more time bringing these tight and weak areas up to speed. Having a functional body will pay off by not only minimizing your chance for injury, but by maximizing exercise output as well.
Run on the best fuels. Give your body what it needs to function at its best by maximizing nutrient uptake and staying hydrated. Quality proteins such as organic chicken and turkey, wild caught fish, and grass fed beef will support muscle mass while healthy fats such as avocado, olive oil, and coconut oil will help you control blood sugar while positively impacting hormone levels. Limit processed and starchy carbohydrates like bread and pastas, and focus on getting a variety of organic fruits and vegetables. Drinking pure water throughout the day will help to naturally detox the body and keep your muscles working properly.
Recover effectively. Most of the physical progress your body makes happens after your workout is completed. This is why it’s so important to focus on recovery with fuel, sleep, and continued mobility after you leave the gym. Make sure you get a snack or meal within 45 minutes of the completion of your workout. Don’t skimp on sleep as this is such an important time for your body to repair and recharge. Just as a warm-up is important before your workout, continued mobility is important after your workouts. If you start to feel tight or fatigued in certain muscle groups, take time to move those muscles and joints through their full range of motion with flexibility exercises and stretching. Using the foam roller to smash out and release muscle tension will speed up the recovery process as well.
So spend much of your time and focus on preventing injuries so you can continually progress and move in a positive direction.