Three Rules For Injury Prevention

Injury prevention is the first priority for fitness experts and it should be for you too! The goal of physical activity is to add value to your life by increasing your health and wellness. Injuries decrease your quality of life by creating unnecessary hardship with day to day activities. Injuries also require a temporary or long term break from exercise which sets back all the progress you're after. Here are three rules you can follow for injury prevention:

ONE

Warm Up Properly

Warming up prepares your body for the increased stress that occurs during a training session. The goal of a warm up is to raise your body’s core temperature and muscle temperature while also increasing heart rate. There are two kinds of warm ups; a general warm up and specific warm up. A general warm up is typically a form of cardio done for 5-10 minutes. The general warm up raises heart rate and core temperature. A specific warm up is based on upcoming movement patterns in the training session and is typically a body weight movement (1-15 repetitions). The specific warm up prepares your body for the movements done later in the training session.

TWO

Focus On Correct Technique

Having correct training technique is essential to eliminating your risk for injury. As trainers, we have an eye for correct form and technique. When you are by yourself here are a few tips to keep your form on the right track. First, utilize a mirror. Gyms have mirrors for a reason. Even though it’s funny to assume people enjoy staring at themselves, gyms actually have mirrors so that people can see their form. Second, start new movements out with a lighter weight to gain movement control and confidence. Progress to heavier weights only if you can maintain full control of the movement, keeping a controlled tempo. Inexperienced gym goers like to throw the weights around quickly, but that is a recipe for disaster. Slow and steady wins the race! 

THREE

Prioritize Recovery

Recovery needs to be placed strategically in your training program to eliminate the risk of stress fractures, muscle sprains, joint pain and emotional fatigue. Recovery is vital for long term adherence to your training program and quality of life. A general recommendation for recovery is at least one day off every week for more advanced athletes or a rest day in-between every training session for newer fitness enthusiasts. If you choose the later, I recommend doing cardio on the off days and one day of total rest. A day off will give your body sufficient time to repair and regenerate after your intense training sessions. These three rules will keep you in shape for the long haul.

Alicia Autajay 

NASM CPT, GFI