Last updated on May 15th, 2023 at 02:06 PM
Are you prone to tweaks, strains or even breaks? Whether you’re just getting into exercise or it’s been part of your routine for years, injuries can set you back and restrict your everyday life.
A recent survey found 40% of people have experienced a sports-related injury, with 34% still affected by it. But they don’t have to be an inevitability.
Exercise should support your physical health after all, not hamper it. The number of people taking part in regular physical activity in England has bounced back to pre-pandemic levels, yet many will be unaware of how to properly minimise risk.
So how can you keep yourself out of the treatment room?
Below, with my practical tips, they’ll hopefully help you stay fit and healthy without hurting yourself in the process.
- Get familiar with the equipment
If you’re new to the gym, it might be tempting to get stuck in and have a go with everything right away. But knowing how to use gym and sports equipment correctly and safely is crucial to getting the most out of your workout.
You’ll likely have friendly staff and gymgoers who are happy to help you get started. It’s not your responsibility to maintain the equipment though, and if you are hurt by a faulty kit, you should contact no win no fee personal injury solicitors to seek compensation.
- Warm-up and cool down
Jumping straight into almost any form of exercise is usually a recipe for injury. Your muscles need time to warm up and stretch out, so get your body moving and practice slow stretches for 5-10 minutes first.
The same goes for after your workout too, particularly if you’ve been doing cardio exercises. Loosening up after a run, cycle or row will keep you from feeling stiff the next day.
- Practice good form
Once you’re limbered up, knowing how to perform different exercises correctly is key. Practicing good form not only allows you to get more out of each rep but it helps with preventing injury too, particularly when lifting heavy weights.
Compound movements such as squats, deadlifts and bench presses are especially important to get right, so look for online tutorials if you’re unsure. And leading on to the next tip, practising good form is always easier using lighter weights first.
- Know your limits
If you’re trying to increase your strength, ability or stamina, it’s best to progress at a steady pace. Going too heavy, too advanced or too far too fast can be harmful to your body and set you back as quickly as you got started.
Progressing like this takes time and patience. But if you can raise the difficulty gradually and learn to enjoy the process, you’ll advance at a more sustainable rate.
With these safety tips in mind, you’re all set for your next workout.