How to prevent injuries while exercising
- Warm up!
Everyone knows it is important to warm up before exercising, but what are you actually meant to do? Start with a 5-10 minute jog. If that doesn’t get you feeling warm then do some burpees until you do! Exercising while cold is a sure fire way to increase the chances of injury.
- Stretch
Do some dynamic stretching rather than the traditional, sit down on the floor and stretch. Things like leg swings, arm circles and full body circles are great ways of stretching out those tight muscles. Having looser muscles and joints will have you feeling good while you work out and help prevent injury.
- Utilise good form
Ask any avid gym goer and they will tell you the most important thing about exercise is good form. Not only does it mean you work the muscles efficiently, it helps to minimise the chances of injury. Good form can include neutral pelvic tilts and not hunching or over-arching the back. If you aren’t sure about what your form should look and feel like, ask your personal trainer or physio.
- Know your body
Doing the previous 3 things is a great way of minimising the chances of injury but sometimes people can still end up with an injury. Know how the exercise should feel and in which parts of your body. If it doesn’t feel how it is supposed to, or if you feel the wrong muscle groups, or you feel a pinch or pain that doesn’t feel right, STOP! Make sure you are doing it correctly and then try again. If it still isn’t quite right, chances are the weight is too heavy or your form is slightly off. Ask your PT or physio for guidance.
- Gradually increase
Many people make the great decision to start exercising or go on a health kick and then smash the gym 5x a week after not going for months or years! When you haven’t exercised after a number of weeks, months, years or have never exercised regularly before, it means your body isn’t ready for such a high load of exercise. Going hard and going often will mean your tissue will not have enough time to adapt to this increase in load. This will greatly increase the risk of injury. Start off with something manageable like 2x or 3x a week. Do this for 3-6 months and then add an extra day. Gradual increase also means your weights! Increase by about 10% per week. Some muscle groups can handle a faster increase in weight but should be guided by your personal trainer or physiotherapist.
- Follow these guidelines to help reduce your chances of injury while exercising. If you aren’t sure about some of these points feel free speak with the team at Berry Fitness Centre or chat with one of the physiotherapists at Back In Motion Aspendale Gardens on 9580 1985
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