Even if you have been working out for a long time, you can still end up getting an injury while exercising. If you are not careful, you might end up less mobile and in worse shape because of your workout. Here are some tips you can follow to avoid getting injuries in the gym.
1. Get Hydrated
When you are not hydrated, you are more likely to be less focused and uncoordinated. When you are handling heavy exercise equipment, this is dangerous.
The fact is, dehydration affects your performance level directly. In many cases, your muscles are not reaching their full range of motion because of being dehydrated.
If you experience signs of being dehydrated, like fatigue, headache or light-headedness, then you might want to drink up before you start your workout. Otherwise, you are at risk of injury. Plus, studies also say you might turn into a grouch.
The trick to staying fully hydrated is not as simple as the “eight glasses a day“ philosophy. The best way is to check out the color of your urine.
If it’s dark, similar to the color of iced tea, then you are quite dehydrated. However, if it is pale yellow or clear, then you are good.
2. Understand The Difference Between Bad And Good Soreness
Even regulars at the gym can feel a bit sore after a workout. Feeling like that is not necessarily a bad thing, although ignoring pain can be dangerous as well. The trick is to understand the difference whether your soreness is a good or a bad thing.
If you listen to your body, you will know when your soreness requires attention. If the pain radiates, or it is stinging and sharp, plus in a localized area, then you should watch out. It also feels like it is in specific muscle tissue.
Another bad sign is when your joints ache. There is no such thing as a good sore in your joints. It is normally because of an injury or a sign of dehydration.
It may also signal a lack of lubrication and recovery. When this happens, you might want to review your training regimen and how you perform certain exercises that involve the part where it hurts. To treat the injury, make sure to ice the area to reduce the inflammation and soreness.
3. Include A Warm-Up
A good warm-up prepares your body for your exercise and it also improves how you perform. It is also the key in preventing injuries while working out.
It will increase your heart rate and may also prepare the muscles you will be using during your exercise.
There is no one universal warm-up exercise and you might want to listen to your body. You can also link it to the exercise you will be doing.
For example, if you are doing a squat and a lunge, then you might want to do something similar to prepare yourself. You will also want to get the ankles, calves, and knees ready.
4. Get Enough Rest
If you feel too tired to work out, then do not feel ashamed to take it easy on yourself. Otherwise, you are just risking getting a serious injury.
This tip also applies when you are doing an intense workout like HIIT. Make sure you slow down and take a break after.
This is a good way to make sure you are not pushing your body too much. In these kinds of exercises, your muscles are pushed by the quick movement and the risk of pulling a muscle is much higher.
5. Do Some Stretching
If you regularly work out, you should be incorporating stretching into your daily routine, not just once a day. At the very least, do it before and after your workout, trying out various kinds of stretches.
Even better, a pre-workout stretch will tell you which muscles are tense. When you detect some, then you can get them ready by warming up.
Plus, stretching will make you more flexible and allows your joints to achieve their full range of motion. The best thing is to do dynamic stretches before starting your regimen and static stretches afterward.
You go to the gym to keep yourself active and in shape, so getting injured goes against your goals. There is no reason why you should let yourself get hurt, especially if you follow these 5 tips.
You can keep yourself strong, tight, and injury-free while meeting your fitness goals.