Working out helps us feel good and live our best lives, so the last thing we want to deal with is an injury that will slow us down. Everyone from experienced fitness buffs to newbies on their first exercise regimen can benefit from following these simple yet important steps to avoid workout injuries. These tips can help anyone enjoy their workouts more and live their lives to the fullest.
Do a Proper Warm-Up
A good warm-up kicks the cardiovascular system into gear and boosts blood flow to the muscles. Preparing the body for more strenuous exercises to come helps joints, muscles, and tendons better handle sudden, explosive movements. Warmed-up muscles execute moves with greater power, which is key for building strength and leveling up overall fitness.
Stretching should be done after warming up, not before, when the muscles are still cold and not as flexible. Use accessories such as foam rollers and acupressure balls during the warm-up to help loosen up stiff muscles and improve circulation. Once the body is properly primed and prepped, it's ready to perform a challenging workout and more likely to avoid workout injuries.
Stay Aware of the Body's Limitations
Exercise should be challenging and produce sweat, but it shouldn’t include too much stress or strain. Knowing how much is too much is essential to staying safe during a workout, especially for people with a pre-existing injury or condition. For example, a person with lower back issues may need to avoid exercises that exacerbate the pain, such as sit-ups and toe touches.
Sharp, shooting pains or movements that don’t feel “right” are clear signs to stop, take a break, and adjust form or technique. The old adage “no pain, no gain” has gone out of style for a reason — exercise shouldn’t be painful, either during or after workouts.
Consult With a Trainer
Those just starting out or getting back into an exercise regimen can learn a lot from a session or two with a professional trainer. A trainer can offer expert advice on preventing injuries and making the most of an exercise regimen at home. They can help:
- Show correct form and breathing techniques
- Teach how to perform movements safely and effectively
- Determine what exercises are appropriate based on one’s age and ability
Schedule Rest Days Between Workouts
Overtaxing the body with daily strenuous workouts is a surefire way to cause strains, pulled muscles, and potentially more serious injuries. The body needs time to rest and recover between workouts, so it’s important to include rest days in any exercise regimen.
This doesn’t mean that movement of any kind is off the table, though. Our favorite ways to stay active and keep the blood flowing on rest days include going for a brisk walk or bike ride and doing household chores or repairs that require a little elbow grease. Use fitness accessories like grip strengtheners and stability balls are also good ways to channel excess energy and engage the muscles without overdoing it.
Keep Your At-Home Gym Clean and Organized
Sometimes injuries happen during a workout because of plain, old, run-of-the-mill accidents. Exercise areas can be a minefield of hazards if untidy and disorganized. Many have stumbled over a stray dumbbell or slipped on a puddle of spilled water on the floor of their home gym. It takes just a few minutes to ensure that everything is clean, dry, organized, and in its proper place. It’s well worth that little extra time to prevent accidents and avoid workout injuries.
Ensure Workout Equipment Is in Good Working Order
It’s also important to do regular checks of all workout equipment to ensure every piece is in good working order. We recommend checking the components of at-home fitness equipment like treadmills and ellipticals at least once a week. Look for cracks, loose bolts, frayed wires, and other signs of wear and tear. Equipment that is damaged or past its prime should be repaired or replaced as soon as possible.
For anyone looking to update or add to their home gym, we have an array of fitness equipment and accessories that will elevate the at-home workout experience. The experts at G&G Fitness are ready to offer their advice and insider knowledge on how to build a home gym and create an exercise regimen that maximizes benefits and minimizes injuries. Contact us today!
If you’re looking for affordable, high-quality fitness equipment, the experts at G&G Fitness can help you curate the equipment you need to build the healthiest version of you this year.
And of course, G&G has plenty of tips and great equipment to try. Contact our fitness experts and get started today.