We’ve all heard the basics about preventing injury and yet 95% of individuals observed in fitness centers forgo a safety measure or partake in an activity that is considered high risk. So what’s missing? The fact of the matter is that we’ve all heard bits and pieces about the basic ways we can prevent injury. However, very few of us have ever been given any sort of clarification and most of us have only heard a few of the basic ways to prevent injury. Today, we break down a simple list for you that may save you from an injury.
Stretching: Many of us stretch too quickly or don’t stretch at all. For those of us who do stretch, we typically apply one type of stretching. We stretch statically or dynamically. We recommend both and we recommend following our stretching guidelines which can be found Here.
Warm-Ups: That’s right, warming up and stretching is not the same thing. Warming up requires that we perform exercises which help flush blood into the muscle groups that we will be working and allow our muscles to prepare for resistance training. You should always perform activity that increases blood flow (cardio is a great way) for a few minutes, then proceed to stretching. Also, always prepare your specific muscle groups for any major weight training exercises. You can do this by performing a set of 5 reps at 50% of the weight you will be using.
Proper Form: This is where the majority of us go wrong. Always review the proper form for your exercise and adhere to it strictly! Not using the proper form is cheating. When you see the people doing barbell bicep curls that rock their bodies back and forth – that is cheating and does not properly work the muscle group, the momentum generated from their swinging does the majority of the work. Remember, you’re working out for you – not to show off that you can do something you really can’t and if you’re concerned with appearances, believe us when we say it looks a lot better to use proper form. Review our exercise database for tips. Some quick ideas are to ensure that you look up when performing squats as staring forward causes us to lean forward which puts a dangerous pressure on our backs and knees – the same should be applied for Romanian Deadlifts. Needless to say, don’t swing your body when performing a bicep curl. Isolate your body and be still – do not swing your arm, simply bend at the elbow to perform the positive then negative portion.
Proper Tempo: Tempo is an extremely important element of weight training and often overlooked. With regards to injuries, too many people use a weight that is too high for them and as a result they are only in control during the positive portion. What does that mean? Take the bench press for example, someone may use too much weight which results in them lowering the bar with very little control even bouncing it off of their chest then putting all of their effort in pushing it up. In a Deadlift, someone may put everything they have into the lift then let the bar slam down while holding it which can cause serious injuries to the lower back. With a bicep curl, you would see someone put full effort into bringing the weight up then letting it drop too quickly. The lowering phase is very important for muscle adaptation and very dangerous if neglected.
Repetitive Exercising: This applies to cardiovascular training more than anything else but research shows that repetitive movement leads to injury. Too much running on a surface with a constant gradient leads to an increase in the likelihood of injury. Also, individuals tend to start leaning forward as they tire, this shifts the body weight and places excess pressure on the knees and quads. You are no longer exercising the body part you believe you are when you lean forward during a run or while stair climbing or even when using the elliptical machine. The take away? Change up your cardiovascular training often to alleviate stress that results from overly repetitive movements and don’t lean forward – mind your posture and form.
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