Prevent Muscle Building Injuries
As anyone who suffers from a chronic or acute injury knows, it is one of the most frustrating things ever.
When trying to build muscle and increase strength, an injury is
likely to set you back a couple of weeks - which can be devastating.
While some injuries are unavoidable, there are others that are the result of improper form, not warming up or
cooling down, and not knowing your limits.
There are different things you can do to prevent injuries from happening and I will outline each of them in this
article. So read on to find out how you can become injury free!
One of the most common causes of injuries in the gym occur from using improper technique. Lifters experience the
highest risk of injury while performing compound lifts like the squat, deadlift, and bench press. B
ecause these exercises often involve many muscle and a complicated movement, there is a great chance that injury
will occur. During these movements (and all movements, in fact) it is critical that you keep your core tight.
Keeping your core tight will help reduce the risk of a back injury and keep the weight stable, instead of having it
When lifting or lowering a weight, be sure to do it in a slow, controlled manner. To perfect your technique,
read as much as you can about the exercise and try finding some videos of people performing them. This is
especially useful if you are new to weight lifting.
The second important component of injury prevention is a proper warm up and cool down. Warming up has been shown to
drastically reduce the amount of injuries in weight lifters. By warming up, you are sending blood to your muscles
and getting them ready for intense exercise. This allows your body to gradually move into your workout.
Ideally, your warm up should be around 5-10 minutes and can include doing the bike, elliptical, or treadmill.
After your warm up it is a good idea to perform some dynamic and static stretching, which has also been shown to
Your cool down should occur at the end of your work out and can range from 5-10 minutes. A cool down is meant to
slowly reduce blood pressure and breathing rate. A good stretch after your workout will ensure that you are less
sore the day after.
The last mistake people often make while working out is overestimating their limit. This can range from working
too hard on the cardio machines to trying to lift more weight than they should on the bench press.
While challenging your body is something you should always strive for, it is important that you know when to
stop. Listen to your body and if something hurts, it probably isn’t good for you. With all exercises you should be
gradually increasing your weight each session - trying to deadlift 300 pounds when your max is only 230 pounds
probably isn’t a good idea.
Keeping these tips in mind during your weight lifting sessions will help prevent injury and keep you working out