Back To The Gym? Try These 10 Exercise Injury Prevention Tips

It’s well known that exercise of all types helps to keep the doctor away – unless you injure yourself in the process. Muscle strains, tendon ruptures and ligament sprains can happen to anyone, at any age, no matter how fit you are.

Wherever you are in your exercise journey, it’s important to remember a critical aspect that often gets overlooked: exercise injury prevention. At EōS Fitness, we are dedicated to the well-being of our Members and believe that taking care of your body is essential for long-term success. That’s why we’ve put together these 10 tried and tested tips on how to prevent injury during exercise. These insights will help you enjoy your workouts while also minimizing the risk of injuries. Follow these safe workout tips to ensure an effective, efficient and more enjoyable fitness journey.

1. WARM UP FIRST

Cold muscles are less pliable and prone to tearing, so one of the most essential things you can do to prevent injury during exercise is to properly loosen up your muscles and joints. Pre-workout warmups may add a little time to your routine but require nowhere near the two, three, or up to ten weeks it takes to heal torn muscles or a sprained ligament. 

First, get your blood flowing with light cardio exercises such as jogging in place, walking on a treadmill or doing some jumping jacks. Then, shift gears and perform dynamic stretches that mimic the specific movements you’ll be performing during your workout. By engaging in this pre-workout ritual, you not only prepare your body for optimal performance but it’s also key for joint injury muscle strain prevention.

2. STRETCH BEFORE AND AFTER WORKING OUT

Whether you’re just beginning your wellness journey or you’re already a fitness pro, stretching should be part of your workout routine. Stretching helps prepare your muscles and joints for physical activity, reduces the risk of strains or tears and maintains overall flexibility. You may also know stretching decreases the risk of gym injuries while increasing the supply of blood and nutrients to your joints. But what may be news is the difference in stretch techniques and when to perform each during your workout routine.

DYNAMIC STRETCHING BEFORE WORKING OUT

Strength training safety can often be overlooked. Active and dynamic stretches are moving stretches that are highly recommended before a workout, especially if you are planning to lift weights. Dynamic stretching increases blood flow to your muscles and prepares them for exercise. It also helps increase your body temperature, warms up tissue and elevates the heart rate, so that you don’t immediately go from a cold and resting state to vigorous jump squats, running or other cardio-intensive exercises.

STATIC STRETCHING AFTER WORKING OUT

Although dynamic stretching is just as effective in preventing soreness and muscle injury when performed before and after a rigorous workout, static stretching, or stretching where you hold a pose for 30 to 90 seconds, also helps cool you down and transition muscles, joints and the nervous system back to a resting state. Static stretching is recommended after a workout rather than before. When you do static stretches before a workout, your muscles have not been warmed up, which can weaken performance. Studies show that static stretching can still be beneficial as part of a warm-up routine, but it’s better to hold the stretch for 15-30 seconds and not 60-90 seconds. 

PAY ATTENTION TO YOUR MOST RESTRICTED AREAS

To avoid injuring problem spots, stretching the specific muscle groups in your restricted areas before and after your routine is always a good idea. For example, if you’re prone to hamstring tendonitis or a stiff neck, make sure you hit them with every cool down. To prevent post-workout soreness and lactic build-up, use a foam roller to help your body bounce back faster by stimulating the healing process. The sooner oxygenated blood reaches your muscles, the sooner your body’s lymphatic system will flush the lactic acid away.

THE POWER OF ASSISTED STRETCHING

Incorporating stretching into your routine is essential, and at EōS, we recognize the power of Assisted Stretching. This technique not only alleviates pain but also boosts muscle functionality and reduces stress through improved circulation. Assisted Stretching ensures optimal muscle length for better force exertion and restores the body’s natural stability, especially in areas like the hips and feet. As a recovery tool, it aids in faster bounce-back after rigorous workouts. 

3. GRADUALLY INCREASE INTENSITY

Another important tip for exercise injury prevention is to gradually increase the intensity of your workouts. It’s natural to feel motivated and want to push yourself to the limit, but it’s important to progress at a pace that allows your body to adapt. 

Whether you’re lifting weights, running or engaging in any other activity, it’s important to increase the intensity, duration or weight in small increments over time. This approach allows your body to adapt and reduces the risk of overuse injuries or muscle imbalances.

4. SWITCH IT UP 

When you perform the same exercises over and over again, you can develop overuse injuries. Tack on poor form or an emphasis on the muscle groups when repeating an action, painful inconveniences such as tendonitis or stress fractures occur due to the repetitive trauma. 

Changing your exercises can benefit your training instead of hurting it. By switching up your routine, exploring a new class, or rotating the machines you use, you will engage and strengthen different muscles, giving you a better overall workout, improving your strength and helping prevent gym injuries.

5. INTRODUCE YOGA TO YOUR ROUTINE 

Blending more than a few of the previously mentioned tips to prevent muscle injury, yoga is one of the most effective ways to strengthen your mind-body connection. Beyond the physical, yoga helps put you in a positive and empowered mindset, which may help you get more out of your regular workout. Here are two physical reasons yoga can enhance any routine:

YOGA EASES MUSCLES IN OR OUT OF WORKOUT MODE 

If you have trouble getting started on your workout, yoga can be an excellent bridge. If you love the idea of a gentle cool down that could help ease soreness, yoga after your workout is a better option.

YOGA COMBINES WARMING UP & DYNAMIC STRETCHING

A pre-workout yoga flow moves the body through a cycle of dynamic stretches that will gradually lift your heart rate, start moving blood through your system, and get you primed for any routine.

Want to learn more about how the benefits of yoga can help prevent gym injuries and enhance your personal fitness journey? EōS Fitness offers a variety of different Yoga Group Fitness Classes for all levels. 

6. MAINTAIN PROPER FORM

Proper form is essential in preventing injuries during exercise. Focus on your technique, whether you’re performing squats, deadlifts or push-ups. Keep your posture aligned, engage your core and breathe properly.  If you’re beginning a new workout regimen, take the time to learn proper form.  If you’re unsure about proper form, consider working with a certified EōS Personal Trainer who can guide you and correct any mistakes. By paying attention to your form, you minimize the strain on your muscles and joints, reducing the risk of injuries during your workouts. Plus, you will have a more effective workout! 

7. STAY HYDRATED 

It might be surprising, but dehydration can lead to gym injuries. Consuming enough water helps regulate your body temperature, lubricate your joints and transport nutrients that give you energy and keep you alert and focused. Try to fit in 17-20 ounces of water about two to three hours before a workout, followed by sips every 15 minutes or so during exercise. Follow up with another 16 ounces within two hours of finishing to replace lost fluids.

8. WEAR THE RIGHT GEAR 

Believe it or not, improperly dressing for a sport or activity is one of the most common causes of exercise injury. Investing in proper workout gear is a smart move to prevent injuries. Choose shoes that provide adequate support and cushioning for your chosen activity. If you engage in activities like cycling or rollerblading, remember to wear helmets and protective gear. The right equipment significantly reduces the risk of falls, impacts and other avoidable accidents.

Because plantar fasciitis, ankle sprains and other injuries are common among runners, reducing the impact on joints and tissues with a properly cushioned shoe that supports the entire foot is key. However, never wear running shoes while weightlifting. Too much cushion can throw you off balance. Instead, opt for sneakers that keep you close to the ground and stable in your step when lifting weights. 

9. TAKE REST DAYS 

When you’re on your way to achieving your fitness goals, taking a day or two away from your routine may seem counterproductive. Rest days are not a sign of weakness, instead, they are an essential part of any fitness routine. Your body needs time to repair and rebuild after intense workouts. Rest days and active recovery days allow your body to recharge and your muscles to rebuild, contributing to increased strength and growth. Schedule regular rest days throughout your week to give your muscles time to recover. Overtraining can lead to fatigue, decreased performance and increased risk of injuries. Embrace rest as a crucial component of your fitness journey.

10. LISTEN TO YOUR BODY 

It’s vital to distinguish between the positive “burn” of a workout and actual pain. Pain is not a sign of progress; it indicates potential harm or an exercise that your muscles aren’t prepared for. Always be in tune with your body. Any pain, discomfort, or unusual sensations during workouts should be heeded. Pushing past pain can result in severe injuries, so never overlook these alarms. Sometimes, the best course of action is to rest and recuperate. It’s wiser to pause than to face prolonged downtime due to a significant injury. Learn more about how to integrate rest and recovery into your fitness routine by reading this blog.

Should you experience pulling, pinching or any discomfort, simply stop and reconsider your actions. It’s crucial to adjust your approach or take a break. Prioritize safety over pushing limits to avoid muscle damage.

At EōS Fitness, we believe that exercise injury prevention should be at the forefront of your fitness journey. Adopting these preventive measures not only minimizes injury risks but also enhances your overall fitness journey. Remember, the cornerstones of a safe workout include a proper warm-up, careful escalation of intensity, maintaining correct form, listening to your body, wearing suitable gear, staying hydrated, incorporating rest days, adjusting exercise intensity and cooling down with stretching post-workout. Following these guidelines ensures you are on the right path to achieving your fitness aspirations safely.

If you need more guidance on gym injury prevention, join EōS Fitness now and receive a Complimentary Welcome Workout with a Personal Trainer.