Nearly every person you talk to in the gym, and often outside will be able to share at least one story of an injury they have suffered with or continue to today. Instead of training to fix an old injury why not train with injury prevention at the forefront of your mind? Like it or not avoiding injuries is something we all have to do, if you don’t believe me try bench pressing with a torn rotor cuff. It is a little similar to trying to shave with a cheese grater, extremely painful!! With that said I am going to give you some tips on staying injury free, these should at worst decrease the chances of suffering an injury.
Right Choice Of Exercise
This is relevant to everybody but especially for beginners and those who have suffered specific injuries in the past. Nearly everybody seems to have suffered with shoulder problems and they will often presume it is the rotor cuff at fault. This article isn’t here to diagnose injuries, but it is to outline exercises which will antagonise you. Using exercises which force the body into unnatural angles are going to antagonise connective tissues and old injuries. For example, behind the neck pressing especially with heavy weight will place immense levels of stress through the shoulders joints & neck and what compounds the effect is that it is through an unnatural plane of movement. Dumbbells are better than barbells 95% of the time when it comes to pressing movements and avoiding too much on the joints. Choose exercises wisely.
Warm Up. . . .The Right Way
It is startling how many people classify a brief session on a piece of cardio equipment as their ‘’warm up’’ before battering their body with an intense weight session. Think about it, what will a treadmill do for you in terms of preparation for a heavy bench press? Ensure that your warm up is totally relevant to your workout which is to follow. If you training chest spend at least 10 minutes using lighter sets, not to failure and dumbbell exercises which will help stretch the rotor cuff within the shoulder joint. Many injuries are sustained as a result of pure negligence. Don’t become another statistic!
Use Proper Form
This is not only totally necessary from a physiological perspective, but also from an injury prevention point of view. Utilising the ‘’famed’’ body contortions to move a poundage from A to B which is several times too heavy for you is the fastest way to put your back out, yank your shoulder joint out or tear a muscle. As well as using proper form where you are in full control for maximised muscle stimulation, you must do so to stay safe. Following these guidelines should keep you from harm for the majority of the time.
Sometimes injuries are unavoidable but often they are, make sure you do so!