Everyone who works out is afraid of getting injured because it simply can put you out for a period of time. Most common weight training injuries are related to the use of poor technique. Make sure to follow the below steps to try avoid the probability of getting an injury.

  1. If you’re a beginner to a certain type of workout, try getting a coach:
  • He/she will provide you with safety tips for the proper form and weight you may use at the beginning of your journey.


  1. Warm Up:
  • You should never workout a cold muscle
  • Make sure you increase your body temperature and blood flow circulation and slowly build the pace of your workout over time.
  • It also helps your muscles to handle stress so they are less likely to be injured.


  1.  Diversity Training:
  • Change up your routine by engaging in different activities, this will not only help you avoid hitting a plateau with your workouts.
  • It will give your muscles a much needed break (recovery) from the same routine day-to-day.
  • Diversity Training will also benefit your metabolism and increase your fat-burning.


  1. Stay Hydrate:
  • Exercising while dehydrated can cause greater damage to muscles and reduce the body’s ability to repair itself. In order to rectify this deficit an athlete should aim to consume 125-150% of the estimated fluid lost over a four to six hour period post exercise.


  1. Listen To Your Body:
  • Know your body’s limitations.
  • Make sure that you are getting adequate amounts of sleep
  • Don’t workout to the point of pain; tired muscles are an invitation to injury
  • Make sure you take those rest days as your body is making actual gains during this time


Steps to Treat Your Injuries:

  • Rest: Injured tissues need time to heal.
  • Ice: Ice is an excellent anti-inflammatory, reducing swelling and pain. For best results, apply an ice pack for 10 to 15 minutes after an injury. Cover the ice with a towel to protect your skin from the cold. Repeat each hour.
  • Compression/Wrap it: Pressure will help reduce swelling and inflammation. In most cases, a simple elastic bandage will suffice.
  • Elevation: Elevating an injured leg or arm drains fluid away from injured tissue and reduces swelling, inflammation, and pain.


Written by: MA@YW

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