Entry to the gym is one of the best things you can do for your body, but without the right approach, it can also lead to strains, colors, and excessive use of injuries. The consistency engines lead to force training, inflation, or general fitness. The injury does not calm you only for a week – it can back down from months of progress, create chronic pain, and disrupt the motivation. Prevention of injuries is not only related to avoiding accidents-they are related to creating conditions for long-term progress, consistency and performance.
Studies indicate that most of the gym injuries occur from bad technology, inappropriate managing, and neglecting warm -up or recovery procedures (ACSM, 2021). Therefore, the prevention of injuries should not be a later idea for long -term programming, but an important part of it.
Learn how to prevent gym injuries with our expert advice. This guide teaches you how to warm up, use the appropriate model, and stay safe during your exercises.
How to prevent exercise injuries
1. Warm up properly
The jumping directly to lifting heavy hearts or intense heart without preparing your body is one of the fastest ways to harm. Warm The muscular nervous system is the hard work. Cold and harsh muscles are less elastic, which increases the risk of muscle dynasty or ligament. Also, warm -ups highlight the central nervous system, making movements faster and more coordinated.
The appropriate warm -up:
- It increases blood flow to the work muscles
- It enhances joint mobility
- It activates the nervous system
Recommended protocol:
- General Warmings (5-10 minutes): Light heart (rowing, cycling, slope walking). This raises the body temperature and increases the production of synovial fluid in the joints.
- Dynamic expansion: Mobility exercises that are controlled, such as leg fluctuations, walls, and arm circles, improve the movement of movement without reducing strength production (unlike fixed stretching before training).
- Movement preparation: Low movements, exercise movements-such as squatting on body weight before squatting or payment processes before pressing the bench-deceiving the movement pattern.
Science note: Behm & Chaouachi (2011) showed that dynamic warm -up improves the performance of the enemy, jumping and lifting, while reducing the risk of acute injury.
2. Master technology before adding weight
The bad shape is the main cause of gym injuries. Focus on learning the correct movement mechanics before increasing the density. Even small deviations in shape can load joints or soft tissues. For example:
- Follow the weak knee in squatting → thigh pain
- Deadlifts approximation → Cotton disc stress
- Excessive attachment in the press The shoulder collision
How to improve technology:
- Use mirrors or visuals in Exercise menu To assess the shape.
- Start by weighing the body or resisting light
- Give priority Control Over Load (The slow stages of the eccentric adopt the best mechanics)
- Ask reliable training or educational resources when learning new elevators
3. The gradual application of excessive pregnancy gradually
The body adapts better when increasing training loads in small that can be controlled. Severe jumps in weight or size can press joints, tendons and muscles. Muscles, tendons and ligaments adapt to different rates. While the strength of the muscles increases at a relative speed, the connective tissue takes longer to reshape it, which makes the sudden pregnancy cause a common cause of injury.
Safe progress instructions:
- Increase pregnancy by 2.5-5 % per week For the upper part of the body, and 5-10 % for the bottom of the body When the consistent shape is preserved
- path Loading sound (Groups x actors x weight) to avoid sudden nails
- Use Automatic Organization (RPE/RIR measures) To adjust the intensity of preparation
example: If you click on the bench 60 kg for 3 x 8, do not jump to 80 kg. Go to 62.5-65 kg, or add an additional set/set before increased pregnancy.
4. Training and recovery balance
The muscles grow and adapt during rest, not only during exercises. Ignoring the recovery often leads to filling injuries.
Main recovery strategies:
- Sleeping: 7-9 hours per night (sleep debt is strongly associated with sports injuries).
- Rest days: Training the main muscle groups 2-3 x per week, with at least 48 hours between heavy sessions.
- Active recovery: Low -density activities (walking, navigation training, yoga) enhance blood circulation and reduce hardness.
- feeding: Sufficient protein supports (1.6-2.2 g/kg/day) tissue repair, and regeneration of caffeine carbohydrates glycogen for high-density sessions.
5. Promote stability muscles
The main motorists often outweigh (quads, PECS, LATS) smaller stability muscles, leaving the joints exposed. Weak stabilizers – such as the shield in the shoulder or hip kidnapping – waived the quality of movement. Merging dependency work to reduce the risk of infection:
- Shoulder health: Divide external rotation, face pull, and YTWS goal Ritual Faculty of failed.
- Hip stability: Copenhagen panelsThe side walking of the band, and the mono -leg bridges strengthening hip hip hip hip.
- Basic stability: Anti -expansion (plate), anti -rotation (Pallof Press), Anti -bending bending (carrier) spine protection exercises.
research: Weak hip kidnappings were linked to ACL and Patellofemora in the athletes (HeWett et al., 2005).
6. Use the right equipment and preparation
- Wear shoes suitable for your activity (flat shoes/Deadlifts, bacterios for running)
- Check the preparation of the equipment – the seat height, a tape, or safety pins before lifting
- Avoid slippery surfaces and ensure that they are securely
7. Listen to your body
Acute pain, discomfort in the joints, or remaining pain are signs, not obstacles to payment. Training should be challenged but not painful.
- Stop and evaluate if you feel abnormal pain
- Modify or replace strict exercises
- The rest of the rest In the joints exceeding 72 hours
- Watch a sports physician or a physiotherapist on continuous issues
Ignoring this is a way to excessive use of injuries such as tendinitis or stress fractures. Adjust the selection of exercise, reduce pregnancy, or consult a physiotherapist.
8. Avoid common mistakes that lead to injury
- Skip the warm -up or wetting
- Lifting the ego (choice of weights that you cannot control)
- Neglecting mobility and flexibility
- Training the same muscle group every day
- A weak mode outside the gym (sagging, sitting long hours)
Final meals
Avoid gym injuries is not related to cautious recession – it is related to more intelligent training. By combining solid technology, gradual progress and sufficient recovery, not only protects your body, but also creates the basis for long -term strength and muscle growth.
Reference
- The American College of Sports Medicine. (2021). ACSM instructions for testing exercise and prescriptions. Eleven edition.
- HAFF, GG, & Triplett, NT (2015). The basics and adaptation of power training. National Power and Air Conditioning Association.
- Behm, DG, & Chaouachi, A. (2011). Review the sharp effects of fixed and dynamic expansion on performance. European Journal of Applied Physiology, 111(11), 2633-2651.
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