You may think you’re going to the gym to get healthier and improve your body’s function. While you’re making the solid decision to take care of your body and health, you need to be aware that gym-related injuries could undo all of your good intentions. Let’s take a look at some of the most common workout mistakes, and what you can do to prevent them.

While working with a personal trainer is ideal as they can provide you plethora of exercise options and monitor your movements to ensure you are exercising in the safest manner possible, some times a personal training session is just not feasible. So, when you find yourself in that position, bear in mind these steps to keep safe and make the most out of your workout.

1. Bouncing Through Your Stretches

Static, or still stretching, is much gentler on your cool muscles than is bouncing while you stretch. Bouncing muscles that are not warmed up can cause small tears in the muscles. This will actually make you less flexible over the long run. Instead, carefully hold your stretches to a point of feeling a slight pull- not a pain, and just as slowly release your stretch. In addition, be sure your muscles are warm and ready for stretching- perhaps a walk around the track first?


2. Not Warming Up

Over eager, are ya? Yes, you want to get going- but did you know that cold muscles are not very flexible, and therefore more likely to get injured? Starting your warm up gently and slowly is the best way to get your muscles limbered up and ready for work. It also helps you to slowly and steadily increase your heart rate and blood flow, making for a better workout overall.

3. Using Incorrect Form

Talk about an accident waiting to happen. Good form puts pressure on the correct muscle group for a task. Bad form is hit or miss, with some pressure on the right system, some pressure on the wrong system, and a weak connection between the two, which is likely to lead to slippage and injury.

Bad form can be corrected by paying careful attention to what your body is telling you. For example, if you’re on a machine that says it isolates your glutes, something is wrong if you feel twinges in your lower back. Don’t ignore such signs- instead, consult a gym trainer, or at the very least, don’t be afraid to check the instructions for each piece of equipment. Embarrassed to do so? Well, imagine how much more embarrassed you’ll be when you’re limping out of the gym!

4. Doing Too Much Too Quickly

When beginning a work out, try to take advantage of an expert’s advice. Several gyms offer affordable star up training packages, or even no-cost introductory clinics, both of which can help you to find your best starting point.

It is understandable to want to capture your enthusiasm when beginning a regime, but overexertion and injury can both undo your best intentions. At the very least, consult online resources for low level, beginner work outs that won’t do you in.

5. Lifting Too Much Weight

So, you think you’re ready to go right for the payload? Think again. Lifting sets that are too heavy not only causes injury, but can also slow down your muscle growth. This is because you will lose the benefits that multiple reps can give you.

Experts suggest that you choose approximately 60% of your one rep maximum weight, and be able to complete 8-16 reps for weight loss or 10-20 reps for size gain.

Straining after less than 8 reps is a sure sign that you’ve gone for too much, too soon. Tone it back a bit, and work yourself up to your wished-for amount over the course of a couple dedicated weeks.

6. Holding Onto Equipment for Dear Life

Ah, yes, you’re at the end of your run, you’re tired, and your hands have mysteriously found their way to the balance bars on both sides of your treadmill. Surely you should do anything possible to get to the end of your run, right?

No.

If you find yourself holding on for dear life at the treadmill, chances are that you’ve overexerted yourself (see #1 above). This practice can not only lead to injury, but it also actually lessens your work out- better to reduce your speed or simply walk.

This is because the swinging motion of your arms aids in your heart rate, calorie burn and even your balance. With proper treadmill form, you’re working both upper and lower muscle systems. However, once you grab hold, you’re both giving your upper body an out, and putting excess pressure on your hips and legs to carry you forward.

More so, this stance is highly likely to cause you an injury. The muscle systems in your arms, shoulders and even your back are not accustomed (nor designed) to run in a still motion. In addition, the grip you exert on the bars can cause a pull or sprain in the arm, shoulder or neck areas. Tensing these muscles while running also drains you, as you’re exerting force in your hands and arms, instead of concentrating on the force needed by your leg muscles to get the job done.

7. Repeating and Overdoing Your Routine

I know it’s comfortable, and I know you’ve got some favorite routines and machines. However, doing the same routine over and over isn’t challenging to your body. You’re probably not getting any benefit out of it anymore, and, more importantly, you’re making a small amount of muscles and joints do all the work. Sooner or later, these particular areas are going to give in, causing you injury.

Switch it up. Look into cross training, or start at the end, and go backward in your routine. How about a new challenge? Have you been eyeing the rock climbing wall? Why not give it a try? Take a new class or find a new trainer with a different specialty to shake things up a bit. Your body will thank you!



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