Going through a series of training sessions at the gym will definitely bring you a whole new lifestyle. It is the work that counts in the gym, and it pays back really great. We have to exert a lot of effort on it, and we have to make time when we do so. We have our own fitness goals, and there are several ways on how to achieve it.
Although, we tend to go a little too much when it comes to it. Admittedly, we try to think of ways on how to shortcut the process, but in reality, we become very counter-productive. In return, we always over train ourselves and we tend to skip our rest days.
By doing so, we can get injured in different ways in several areas of our body. We tend to be careless at some moments, and we just keep on pushing. I am not saying that working hard is bad, but there is a reason why we choose a program for us.
There are just some unfortunate events that could happen, and we don’t want an injury to be part of them. So, let’s tackle the Injuries in Fitness and How to Prevent. Let’s practice safety in training at all times.
Injuries and Prevention
- It is a common one, especially in the bodybuilding world. I know that we have to “destroy” our muscle for it to repair to become stronger. Although, it is a different kind of muscle tear, and it is not the right pain or soreness that we seek. It is one of the most painful sensations in the world, and trust me; athletes could explain how worse it could get.
- Prevention: You just have to make sure that the muscle you are going to work with is properly heated up. Perform the proper dynamic warm-ups before going heavy. It is a must that ever before lifting or utilizing that muscle area, you have to activate it before the big weights, gradually.
- Another is to make sure that you are performing the exercise with proper form. Our body would not want to get used to making patterns that are not even supposed to be done.
- This injury would happen all of a sudden in a middle of a lift. It is when the ball of your upper comes out of the socket. At first, it would feel like someone punched you real hard. Later on, the pain will gradually intensify until it recovers. It is disgusting to look at as well, so you better have it checked and repaired immediately. We don’t want a bone to be misplaced while you are walking around.
- It happens when you overwork the ligament that it causes it to become loose. Even by over stretching the ligament, it can occur anytime when doing pressing and overhead movements. It can also happen when you swim intensely without a proper warm-up, and while doing a stroke, it can happen.
- Prevention: If you are playing any contact sport, always remember to wear protective gear around the area. Be mindful of your movements as it can happen anytime, even from just tripping over and falling. You can also strengthen the area by doing some accessory work around it. A light behind-the-neck push presses can toughen the muscle and the rotator cuff over time.
The Achilles heel is one of the most common injuries for runners. It is a soft tendon that is surrounding around that area making it vulnerable and easy to damage. It has been decades since runners and sprinters are receiving that injury over time. It may sound unfortunate, but it is regular and expected of them to have it. Runners who are very impatient in training are obviously the ones who would acquire it first.
- Another way of getting it is from too much jumping. CrossFit programs would require high jumps, and this would come into the scene. It could also be from the shoes you are wearing. Sometimes, it would be best if you wore shoes that have ankle support to avoid the said injury.
- Prevention: if you are starting to feel aches around the area, rest for a couple of days before getting back into training. While you are recovering, place cold compress around the area to reduce the inflammation. If you leave it unattended, it will become worse, and swelling may occur. Just make sure to mobilize and stretch before training to reduce the risk of straining it.
Personally, it is one of the most painful and irritating sensations that I have ever experienced. There was even a time that I couldn’t walk because of it, and I had to skip days of training and went to a painful massage session to have it fixed. It usually occurs when you have done repeated pressure on the foot and would, later on, lead to inflammation. The feeling would be very tight and immovable making it very hard for you.
- Weightlifters would wear weightlifting shoes to avoid the injury. The lifters have a semi-elevated heel and a hard sole for them to be stable. When you “catch’ the weight, you have to sort of stomp on the grand for you to grab the bar in a strong and stable Almost anything that would bring intense pressure on your feet can lead you to the injury.
- Prevention: As I have mentioned, you have to wear lifting shoes if you are planning to lift heavier weights for support. Always foam rolls your sole before and after each workout session. It is to avoid fascia build-up which can also lead to tightening the muscle group. After a workout or training session, submerge it first in hot water to promote regular blood flow, then immerse in cold water to relax the muscles and reduce the chance of inflammation.
- I would personally dub this as the nightmare of every athlete. It is an injury that you would never see it coming. Even people with healthy knees can have this, and it would occur at a time that you cannot expect. It is just the main reason why rest is important for you to avoid any injuries, and allow your body to recover everything. Sadly, some athletes or non-athletes are prone to it because of their genes. It is a genetic thing that is sometimes
- If you over stretch or over rotate your knees, then tearing your ACL can be the outcome of it. It is the major ligament in your knee which should be treated with care at all times. At first, it would only feel a pop inside your knees, and it would be painless at first, then the next thing would almost be very unbearable. Swelling would come right after, and it can be worse if left untreated; I am pretty sure you would desire to seek medical attention immediately.
- Prevention: Just like anything before a training session, warm-ups are crucial. Do dynamic stretches and drills to activate your body for any movement of the day. Strengthen it by doing exercises such as squats and lunges. Gradually increase the weight over time for the progressive Make sure to do balance exercises as well. A lot of athletes develop imbalances over time when they forget to do isolation exercises. Compound exercises are the best choice for overall strength, but throw in some isometrics in the workout as well.
- Don’t forget about your nutrition when it comes to training. There are important foods that can protect from you the mentioned injuries. You may not know that you may have nutritional deficiencies that can lead you to injuries.
- There are some supplements available in the market that can help you through it. Typically, Fish Oils are meant to give you healthy fats such as the omegas to promote heart health and decrease the levels of bad cholesterol. Taking the recommended dosage of fish oil can also protect your joints; which is needed if you are lifting heavy on most occasions.
- Always seek professional help from your trainers or your coaches. Follow the program that they give as they have already devised the program for every athlete. Allow them to do their jobs and never get ahead of yourself when it comes to training.
- Allow your body to recover in between your training days or at least two times a week. It is the days when your body releases hormones that replenish damaged cells. Yoga is a big help to every athlete to relieve tightness and use muscles that they never thought they have.
Now that you have the knowledge about the injuries, it is time for you to be careful in your training. Being injured is not a joke, and it could supercharge your athletic career if you always over work yourself and underestimate rest.
Gregory is a chief editor at ConstructMuscles.com. He spends half of his time on his blog while the other half on being a physical fitness trainer. Believing in the great benefits of bodybuilding and fitness to the body, he has been motivated to become a fitness enthusiast. Stay Connected to him on Twitter