Mary James

Prioritise Your Safety: Learn 4 Techniques To Prevent Common Workout Injuries

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I start warming up before training an hour before at the hotel. That's not because I feel old and my body needs it. It's because it's prehab. It's preventing those injuries.

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If you are trying to lose some weight, you may start to work out a few times a week or even every day. This can put a lot of stress on your body, and if you are not careful, you could injure yourself severely. You can learn more about common workout injuries and prevent this from happening, though, by taking these steps.

Why does this happen? Well, sometimes it's a matter of doing the right activity too much or too often. Sometimes it's doing the right activity wrong. And sometimes it's about choosing the wrong activity for your particular body type or physical condition.

#1. Warm Up Correctly

The first and important thing to do in order to avoid workout injuries is to warm up correctly. Start by stretching all of your muscles and then go through some breathing exercises.

You might even consider going for a jog just to get your heart rate up. A proper warm-up can increase blood flow to your muscles, decreasing your chances of pulling or injuring something.

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TIP: The first and important thing to do in order to avoid workout injuries is to warm up correctly.

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#2. Do The Proper Technique

One of the most common reasons for the workout injuries is because you are not using the right technique when doing exercise. This may cause you to pull a muscle, or even worse, fracture one of your bones.

So if you don't know how to do an exercise, it's best to ask someone who works at the gym, such as a personal trainer or an experienced athlete. They can show you the correct form and actually demonstrate what the exercise should look like. This is particularly helpful for squats and back exercises, as these are the muscles that tend to get injured the most.

Pro tip: Do not copy blindly other guys around exercise technique in the gym. Or actually, lack of it. You would be surprised how many gym-goers have no idea what they are doing...

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FACT: One of the most common reasons for the workout injuries is because you are not using the right technique when doing exercise.

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#3. Don’t Try To Lift Too Much Weight

When working out, it’s important to not put too much weight on the machine or barbell. This could cause severe pain if you are not careful or strong enough.

Instead, try starting out light and get a feel for how the exercise machine operates. After several weeks have passed, begin gradually adding up more weight each time. Weights should be lifted and lowered under strict control, not sloppily swung, heaved, or jerked around.

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#4. Avoid Overtraining

Don't put yourself at risk for injury - avoid overtraining. It occurs when a person exceeds their body's ability to recover from strenuous routines. In a word, too much and too often...

There are some very obvious signs of overtraining: sleeplessness, soreness or pain in muscles and/or joints, headaches, elevated morning pulse, fatigue and sudden inability to complete workouts, feeling unmotivated and lacking in energy, decrease in performance, loss of appetite, loss of interest in training sessions, etc.

If you notice that your training is suffering and you've lost interest and energy, it's a good time to take a break from your routine. This could mean a few days to a week of complete rest or doing something low-key and less demanding, such as yoga or stretching, walking, cycling...

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TIP: Don't put yourself at risk for injury - avoid overtraining. It occurs when a person exceeds their body's ability to recover from strenuous routines.

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The trick is to listen to your mind and your body and allow them to take a break if they need it. You'll come back to exercise refreshed and energised.

The Bottom Line

Whatever your fitness goals, getting injured probably isn't one of them. Getting injured during a workout is a possibility if you are not careful. That's why it's so important to take these steps to prevent workout injuries, as they will reduce your chances of getting hurt in the gym, at home or outdoors.

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Static stretching before a workout can lead to a considerable loss of muscle strength and it can even cause a serious injury, since the muscle is still cold and not yet ready to be lengthened to its limits. Training your muscles under resistance contracts and shortens them.


Here's what you shouldn't do:

  • Avoid having your knees go off in different directions.
  • Never hold your breath.Do not lose good posture.
  • Don't try to work through pain.
  • Avoid using momentum or otherwise cheating.
  • Don't stop short.Never stop suddenly on the treadmill.
  • Don't go without a spotter when you need one.


These exercises cause more injuries than any other:

  • Overhead squats.
  • Seated leg extensions.
  • Lat pull-downs.
  • Romanian deadlifts.
  • Kettlebell swings.
  • Bicycle crunches.
  • Pull-ups.
  • Bent over rows.


Sprains and strains:

  • Sprained ankles can often heal in five days if uncomplicated.
  • Acute neck strain, such as whiplash caused by a tackle, can any take anywhere from a couple of weeks to six weeks to fully heal.


Common sports injuries include muscle strains, ankle sprains, knee injuries and shoulder injuries. Prevention strategies include proper warm-up and cool-down routines, using correct form and technique, gradually increasing the intensity of exercise, and using appropriate exercise equipment. It's also important to listen to your body and avoid overtraining.


Using the correct technique is essential to effectively target the desired muscle groups and avoid overloading other parts of the body. Incorrect form can lead to strain and overuse injuries. If you are unsure of the correct technique, it is advisable to seek the advice of a qualified trainer.

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About the Author Mary James

I am passionate about fitness, a healthy lifestyle, cooking, and well-being. This blog is about some of my thoughts that are occupying my mind and spirit daily over the last 10 years and my grand passion – weight loss and fitness, healthy lifestyle and healthy food, mindfulness and self-improvement.

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