The easiest way to avoid common workout injuries is to eat smart. This doesn’t just mean the day you are going to work out. You know what foods are good and bad for you. Eat more natural, organic, fresh and raw foods, like vegetables, whole grains, nuts, berries, and fruits. Drastically reduce or eliminate entirely processed foods, refined sugar, white flour, and fast foods from your diet.
This will prepare your body for exercising or working out, giving you the best chance at creating the body you are looking for, and the health you desire. Here are a few more tips for avoiding common workout injuries.
☐ Always think safety first. Is what you are about to do safe? If not, don’t do it.
☐ Always have a spotter when lifting heavy weights.
☐ Never work out with faulty equipment. If the fitness equipment you are going to use looks like it has seen better days, it could cause an injury.
☐ Keep focused on what you’re doing. Most injuries occur during exercises and when working out when your mind drifts.
☐ Exercise on flat, level ground whenever possible.
☐ Don’t workout too often. Exercise a major muscle group every other day at most. This gives your muscles time to heal, which is when the muscle building occurs.
☐ Make sure you work out frequently enough. Your body should be used to exercise and the physical stress that working outputs on your muscles and the rest of your body. An “every other day” workout regimen is recommended, 3 days each week with an added day of rest.
☐ Be honest with yourself. You know what you can and cannot do physically.
☐ Stretch and loosen up before, and cool down after.
☐ Stay hydrated, before during and after working out.
☐ Always employ proper form. Form and technique are so very important, both to reduce your risk of injury and to produce the best possible results.
☐ Keep your exercise area debris-free. A misplaced dumbbell, medicine ball or another piece of fitness equipment can cause significant injury.
☐ Don’t work out when you are sleepy or tired. Whether you are strength training with free weights, bodyweight training, performing yoga or Pilates, or working out in any other way, you need to be fully awake when you do so.
☐ Eat some protein and carbs 30 minutes to 1 hour before and after working out.