• Jessica Gerlock

Tips On How to Avoid Workout Injuries


There definitely is a risk with any exercise that possibly comes injuries. It really comes down to getting out of your comfort zone and doing something that challenges you but knowing if not done correctly there are some risks. As the saying goes, what doesn’t challenge you doesn’t change you. As a Certified Personal Trainer myself, it is most important to make sure that your fitness journey is safe and to minimize the risk of injuries due to exercise. Here are some suggestions on how to avoid workout injuries:

Warm Up/Cool Down

One of the easier ways to prevent workout injuries is to include a proper warm up and cool down in your workout program. It is never a good idea to train muscles that are cold. Make sure you are warming up your body and increasing blood flow prior to any exercise. A proper warm up is usually 5-10 minutes and generally described as preparing the body for physical activity. It usually includes some form of cardiorespiratory and flexibility training. Also just like a proper warm up it is important to also include a cool down. A cool down provides the body with a smooth transition from exercise back to a steady state of rest and helps avoid injuries.

Form is First

It is a daily occurrence where I see people in gyms forgetting about proper form just to lift an absurd amount of weight. This is a prime example why people get hurt working out. Some people are just trying to please their ego but it is important to remember that every exercise is a process with different stages. Learning proper form is number one to avoid getting hurt. Performing an exercise with proper form is key to progressing and needs to occur before adding volume and weight. If you miss the first step, injuries are bound to happen.

Wear Proper Workout Attire

This one sounds like common sense but an easy tip to avoid workout injuries is wear proper workout attire including proper footwear. Proper workout attire includes wearing loose comfortable clothing and supportive footwear. So many workout injuries come from wearing poor footwear without any support.

Listen to Your Body

No body knows how your body really feels except yourself. If you want to avoid injuries from working out it is important to listen to your body and really be in touch with how you feel. It is also good to plan your workouts with proper rest and recovery for your muscles. Taking rest days and not overtraining can definitely help avoid injuries from working out. Be realistic with yourself and take it slow. Slow progress is still progress.

Hire a Trainer

If you don’t know what to do or are nervous about getting injured, hiring a Certified Personal Trainer is a good option for you. They can provide knowledge and safety suggestions so you can progress in the right direction to accomplish your fitness goals without getting injured. Not every workout program is for everyone and getting expert advice can keep you from hurting yourself. A Certified Personal Trainer can help create a unique workout program just for you and your personal parameters, including your age and previous injuries.

Getting injured can completely ruin all your fitness goals so it is important to do as much as possible to protect yourself when working out. While it is important to note that some injuries are unavoidable accidents, we can take some preventative actions to keep you on a safe fitness journey as long as possIble. Remembering to incorporate these simple tips can help improve your fitness game and keep you on the right path. Stay Strong!


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