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Gym Care Techniques To Prevent Injury

Warm up properly before working out
Warm up properly before working out
Reduce the risk of gym injuries with these tips. Pexels photo (CC0 License).

Gym care is a necessary practice. It’s tempting to err on the side of recklessness, however. Getting into a gym after a lengthy period away requires such a herculean effort of motivation that exercising with the perfect form once you get there might be the last of your worries. But it needs to be the first of your worries instead as the gym is worthless if it isn’t safe. After all, fitness and wellness clubs should be just that, places to practice your fitness and wellness safely. Your membership fee is surely not worth it when you’re dealing with an injury.

Preventing injury requires a certain amount of right attitudes and considerations. If you practice the advice here, you’ll be more likely to experience a safe, pleasant and personally rewarding fitness journey.

Warm Up

It’s important to warm up as soon as you enter the gym. This is before you begin running, lifting, boxing, skipping, rowing or any other movement. Elevating your heart rate to the place it needs to be will help you prepare for more intensive exercises. Jumping jacks, a brisk walk on a treadmill, a few body-weight exercises or simply lifting with an empty bar could be enough to get your body into the desired physical shape

Many people will teach you to stretch before a workout, and that’s good advice. But, it can also be terrible advice, depending on how you are taught to stretch. Static stretching is stationery and is not the habit to choose to begin a workout. Stretching your muscles in this way before a hefty workout can result in an injury as you’re simply stretching the muscle and doing nothing to warm it up and prepare it for the upcoming load.

Dynamic stretching is a much better and more advisable way of going about things. Swinging your leg from side to side in controlled arcs, a limited number of push-ups or body-weight squats, some simply fluid yoga stretches, or a brisk jog, can help prepare your body for movement. You will never find a physical exercise without movement, so warming up in this way is obviously useful.

You just need to see the spinal cord injury statistics to learn how prevalent warming up and correct body postures are for overall health. Be sure to retain this info as important , if not more important, than your main workout.

Wear Correct Clothing & Footwear

This should be obvious but needs stating here. Correct-fitting suitable footwear is important. Running shoes and lifting shoes are different, and it’s important to know why and how they affect you. Jewelry is to be avoided at all costs, as it only contributes to distraction at best, and something to catch at worst.

There’s a reason your gym coach asked you to cover your ear studs with tape in middle school. For the most part, your clothing should be loose, comfortable yet supported and well fitting. A white t-shirt and comfortable fitting jogging bottoms is often enough for most people. Choose breathable fabrics such as cotton, or use nylon active wear if you like.

Know Your Limits

Don’t overstretch yourself. When you start out, it can be tempting to work your hardest as you’re full of motivation and discipline from the New Year’s resolutions and the Tony Robbins DVDs you’ve watched. However, consistent progress is much better than immediate progress and is much more realistic long-term.

Entering the gym only to injure yourself and feel exhausted the next morning is much less sustainable than entering, contributing what you can and improving, and then leaving. Track your progress in a realistic way, and don’t be afraid of a plateau in your progress. The best results come in time and as your body adapts to the exercise you will find yourself becoming comfortable with heightened intensity.


Fitness is not something to learn about and perform and then forget about. It’s a dynamic habit, something that keeps us present in our daily being, and happy in our progress. You must continually research diet plans, exercise techniques, and grow your knowledge-base. Doing so will help you become a better gym goer, improve your safety in the gym, and tailor your schedule to one that truly fits your needs and body.

With these tips, you’ll find that your gym care techniques will prevent you from becoming injured in any capacity. I wish you the best with your fitness goals in 2018.

14 thoughts on “Gym Care Techniques To Prevent Injury”

  1. This is so important! Especially when you are a beginner and perhaps even more so when you get regimented with your schedule and set in your ways. Safety is ALWAYS paramount. Thanks for the reminder 👍

  2. Such important elements you mention here Christy. Proper attire is not a fashion statement it’s for safety too, and warming up, well, I think you’ve made that clear. :) xx

  3. Great tips!
    I love how you mentioned including dynamic stretches as a part of your warm-up. So important!
    And your point about research is great as well. If we want to live long, healthy, lives, we need to prioritize our well-being.
    I was lucky enough to find a gym close to my home that prioritizes healthy, functional movement. They encourage us to start with small weights and not push ourselves so that we can get comfortable with performing movements correctly. That way, whenever we start getting stronger, we don’t injure ourselves. I love it!
    Well written, thanks for sharing!

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