How to avoid injuries at the gym

When starting a new activity,
your priority should be safety. Injuries or pain can be common due to
mishandling of equipment or improper form. An injury can set you back days,
weeks or months and will often require rehabilitation. So, check out our 10
tips for a safer gym session that will have you reaching your goals in no time!

How are those 2020 resolutions
going? February is a great month to check in with yourself and make sure you’re
starting to make some progress toward your goals. If you signed up for a gym in
2020, good on you! The unknown can be daunting, so the first step is literally
just stepping into the gym. See… You have this in the bag!

10 tips for avoiding injury at the gym1.   
Ensure you know how to use the
equipment. If you have access to a trainer or gym instructor,
ask them to demonstrate usage of the machine or the exercise in full. Proper
form will be key to preventing injury. If you do not know how to use a particular
machine, it is best to avoid it until you can be shown properly.

2.   
Stretch before and after your
exercise. Stretching is a must and has been proven to help
reduce the risk of injury when exercising. Change up your stretching regime to
target areas you are wishing to work on at particular sessions. For example, if
you are training legs, doing leg, glutes and lower back stretches will suffice.

3.   
Stick to your limits.
It’s important not to push yourself too hard, as overworking muscles can lead
to fatigue, incorrect form, tightness and sprains. Speak to an instructor or
trainer for help in, and never lift heavy weights without a spotter!

4.   
Build up slowly.
You don’t have to be Arnold Schwarzenegger as soon as you step foot in the gym.
Pace yourself and build up your weights in slow increments.

5.   
Keep your fluids up.
Hydrating yourself is one of the most important things you can do while
exercising. Mild dehydration can impair concentration and physical performance,
and you might not even notice it!

6.   
Get proper sleep. You
should be aiming for a good 8 hours, well technically 7-9hrs based on
scientific recommendations. Working out can actually improve your sleep, so
that’s a win win!

7.   
Ensure you are eating right.
Remember the six essential nutrients: protein, fats, vitamins, minerals,
carbohydrates and water!

8.   
Take magnesium baths.
If your muscles are sore after the gym and you’ve already cooled down correctly,
a magnesium bath is a great way to relax those muscles and decrease overall tightness,
as magnesium is a natural muscle relaxant.

9.   
Stick to a regular schedule.
Your body needs regular and reoccurring exercise to produce noticeable physical
changes. Make sure you attend the gym on a fairly regular schedule. If you want
to start slowly, start with two days a week and increase to four to see results.
Of course, always speak to your trainer, instructor or Chiro for
recommendations unique to you, your needs and your goals.

10. 
See your chiropractor.
If you are experiencing negative physical symptoms such as pain, tightness,
clicking or loss of mobility, come and see us as soon as possible. Seeing your
chiropractor will ensure any injuries that may have been developing without you
noticing are treated promptly and properly.

References

https://www.health.harvard.edu/pain/10-tips-to-prevent-injuries-when-you-exerciseHarvard Health Publishing. (2013). 10 tips to prevent injuries when you exercise.

1.    Gustafson, K. (n.d) 8 Tips to Avoid
Injuries While Exercising https://www.active.com/fitness/articles/8-tips-to-avoid-injuries-while-exercising

References

If your pain is persistent, or
affecting your daily routine, come in and visit us today for an appointment Hawtin
Chiro In the meantime, go kick some 2020 goals in that gym!