How to workout safely

It is estimated that around 3 to 5 million youths and adults are injured in sports and exercise every year. While nobody goes to the gym expecting to get injured, there's a good chance that it will happen to a lot of us on our fitness journeys. Here is a guide to working out safely and minimising the chances of injuries.

1. Warm up

We have all heard this one before--and your PE teacher was right to make you do it. A proper warm up should consist of 5-10 minutes to light cardio, 5 minutes of stretching (read more about stretching here), and 1-2 light sets before your real sets. This will raise your core temperature, kick your metabolism into gear, and prep your muscles and joints for your workout. 

2. Choose an appropriate weight and use proper form

It can be tempting to pile on the big weights during your workout--after all, everyone is looking to improve. If you find yourself swaying, bouncing or jerking during your set, you've put too much weight on. 

If you find yourself stopping halfway down in the negative phase during your bicep curl, because you wouldn't be able to curl up if you didn't, you're using too much weight. If your pelvis lifts off the bench during your bench press so far that only your feet and shoulders are in contact with the floor and bench, you're using too much weight. If you find yourself trying to lift barbells and dumbbells above your head by bending your knees, you're using too much weight.

3. Take safety precautions

There are many small but important safety precautions to take in the gym. Engage the stoppers on the smith machine, wipe off your hands before loading plates, use a belt get heavy lifts and overhead presses, use a spotter whenever you're lifting heavy or in a vulnerable position, don't leave dumbbells by the side of the benches et cetera et cetera. All this might sound like your mum's nagging but the one time you mess up your set, you'll be glad you took the 2 seconds to keep yourself safe.

4. RICE

If you suffer from an acute injury, the affected area will most likely swell up, cause you pain and loss of motion. The RICE method, which stands for Rest, Ice, Compression and Elevation, is best used immediately following the injury.

Rest

Although you might want to power on and finish your workout, it is very important to rest. Stop exercising the affected area/joint. Continous strain on the injury will risk increased inflammation, more pain and further injury. The site might take longer to heal, or heal abnormally otherwise.

Ice

Application of ice on the injury site is excellent for reducing the inflammatory response and also for reducing pain. Alternate between 15-20 minutes of ice/no-ice on the injury for the first 24-48 hours. After that, heat therapy is recommended.

Compression

A snug elastic bandage, that does not move freely but still allows muscle expansion, is recommended to prevent oedematous swelling that results from inflammation.

Elevation

Keep the injured area elevated to encourage venous return of blood to the systemic circulation, therefore reducing the swelling. 

Many injuries can be treated with the RICE method, however, if you continue to experience pain and fail to regain a normal range of motion, you will need to see your family doctor as you may need a scan and further treatment.

5. Recover 

Allow you body adequate time to recover. It is often very frustrating for people to see their fitness and muscle gains slip away, and rush back into the gym before their injuries heal. Ease back into your fitness regime and listen to your body, scale back on your exercise intensity if required. 

This step however applies to more than just injuries. Get enough sleep so your body can rest after your workouts, and schedule a rest day or two into your week to avoid over training. 

Conclusion

Keep these tips in mind when you're exercising, and form good, safe habits in the gym. Good luck!

The Personal Trainer

Peak Physique
www.peakphysique.com.my