Danville, California, August 23, 2016 (Newswire.com) - Injuries suck, plain and simple. Dealing with injuries is a pain both physically and psychologically. They can affect your basic daily activities and limit your ability to workout. Some injuries are so bad that they require rehab training with a physical therapist. However, more often than not, it’s not the traumatic or freak accident that sidelines people, it’s the nagging knee pain, the bad shoulder, or the tweaky back that get in the way. The good news is that many of these aches and pains can be remedied with some manageable changes to your training program. Here are 5 ways to reduce the chances of injury by being proactive with your fitness training.
Flexibility
Instead of being reactive with your training, try being proactive. This is where prehab is important before you get injured and require rehab.
Rob Medsger, Owner, 3Strong Fitness
Being flexible means that one can move freely and easily. Therefore, a lack flexibility would lead to restricted movement. Tight hamstrings don’t allow you to squat very low. Tight shoulders restrict your ability to lift weights over head. Limited range of motion might not seem like a big deal, but it is when those tight muscle extend past their limit, and a muscle strain occurs. It is easier for your body to move if it doesn’t have to fight against itself. Having a flexible body means that you can move through a full range of motion, your joints aren’t under constant tension, and your body can align itself properly.
Strength Imbalance
Most people only want to work certain parts of their body. Men want to train their chest and arms, and women want to train their legs and abs. Limiting the benefits of strength training to a few muscle groups leads to imbalances. The most effective and healthiest way to train the body is as a whole. Work everything: front, back, top, bottom, right side, left side. That might seem like a lot, but it’s simpler than you think.
For every pushing exercise (pushups, shoulder press, bench press) perform an equal number of pulling exercises (seated rows, dumbbell rows, pull-ups). And, for every upper body exercise perform an equal number of lower body exercises (squats, lunges, deadlifts, kettlebell swings). Working around the body and making sure that each region (upper body, lower body, and core) gets an equal amount of work will keep your body balanced. You won’t have stronger tighter muscles pulling on weaker looser muscles causing misalignment, which could lead to injury.
Proper Technique
I can’t tell you how many times people have complained about how squatting hurts their knees, then they proceed to demonstrate a terrible squat. After I instruct them on how to safely execute a squat, they are amazed to find that they can perform the movement pain free. It’s not the exercise that is bad, it’s HOW you do the exercise that is bad. Constantly moving with poor form will eventually catch up with you. Move how your body was designed to move. Unfortunately, we don’t always intuitively move correctly.
If you don’t know how to perform a particular exercise, or you just don’t have the experience to confidently perform any exercise, then it is definitely worth it to hire a personal trainer. In a few sessions a trainer will be able to coach you through basic exercise technique, and help you to develop a simple workout program. It may cost you a few hundred dollars, but you’ll now have the confidence to walk into the gym and get some serious work done.
Recovery
We are constantly bombarded with messages like “No Pain, No Gain” and “Go Hard, or Go Home”, but that kind of intensity can only last so long. Eventually, it will turn into “All Pain, No Gain”. The body needs to rest to grow and adapt. This means that recovery should be as important as training. Higher intensity workouts should be followed by lower intensity workouts, or rest days even. After a tough series of workouts, try getting a massage, soaking in a hot bath, stretching, or just going on a leisurely hike. It may seem badass to do hardcore workouts, but it’s not cool when all that hard work puts you on the sidelines with an injury. Give your body the rest it needs so it can work hard when you want it to.
Source: 3Strong Fitness
Share: