Wonder how to get fit without getting hurt? Strains, sprains, broken bones, shin splints and other injuries can affect your performance. They may also cause tissue damage and stop you from training. The most common workout injuries occur in athletes of all ages and can happen anytime. Bad form, weak muscles, poor posture, faulty equipment, and lack of experience are often the culprit.
Most injuries happen when people get hit or crushed by weights. They may also be caused by improper use of machines. Research shows that treadmills are responsible for more injuries than any other piece of equipment. The best way to stay safe when working out is to know your body and use proper form. The last thing you need is an injury keeping you from training. Here are a few simple ways to avoid the most common workout injuries:
Use a Spotter
Whenever you bench or lift heavy weights, have a spotter. Ask a friend or another guy from the gym to assist you. He will make sure you’re using good form and decrease the risks of serious injury. This will keep you safe and give you the confidence needed to challenge your limits, which will lead to greater training load and strength gains. If you don’t have a spotter when squatting, use clips to secure the plates and set the pins to a height below the lowest point of the bar.
Set Boundaries
Constantly checking your phone can keep you distracted and affect your workouts. If you can talk on the phone or send messages while training, then you aren’t working hard enough. This habit may also increase your risk of injuries. Not to mention that you can hurt yourself or run into someone else. If you can’t leave your phone in the locker room, put it on the ground along with your bottle and towel. Focus on your workout and use the phone only in case of emergency.
Stay Focused During Cardio
Cardio exercises can be just as dangerous as lifting heavy weights. If you’re not focused, you can lose your balance and slip off the treadmill, trip and fall off the cross trainer, or get injured. Be smart about your training and concentrate on what you’re doing, whether it’s cardio, crossfit, or weight lifting. To reduce fatigue, try interval training and add new exercises to your routine. This will keep your interest alive and help you stay focused.