WHY DO GYM INJURIES HAPPEN?

Exercise, in any form, is an important part of life. As gyms have slowly become the face of an active lifestyle, there has been an increase in the number of gym-goers.

While the gym is a great way to stay fit and has many advantages in terms of cost, convenience, and workout, it is also common to have heard of gym injuries. Just like any other sport, injuries are a part of the gym.

While it may be a tough recovery, common gym injuries can easily be prevented by taking care of a few things in our daily lives. Hence, the saying “prevention is better than cure” holds true.

Reasons For A Gym Injury

• Incorrect Posture
  1. Warm-up
  2. Improper form
  3. Stretching

• Non- Complimentary Diet
  1. Pre-Workout Snacks
  2. Ample Protein Intake
  3. Post-Workout Nutrition

• Recovery Period
  1. Warm-up and Cool-down
  2. Rest Days
  3. Sleep

1. Incorrect Posture

Incorrect posture when handling weight training equipment is the leading cause of injuries in the gym. Posture is critical to preventing injuries during exercise and daily activities.

Poor posture can lead to asymmetries in the body, which increases the risk of injuries in the gym. It can also lead to permanent or long-term damage to different parts of the body.

This is why it is important to maintain good posture while working out. If you are a beginner at the gym, it is recommended to seek the help of a trainer or opt for personal training to ensure that you train properly.

Here are some tips to maintain proper posture at the gym:

• Warm-up: Always make sure to warm up before beginning any exercise or training session to avoid injuries in the gym. Warming up helps increase blood flow to the muscles and prepares the body for the physical activity you are about to begin.
• Improper form: Whether you are working out to lift heavy weights, doing a heavy bodyweight workout routine, or using machinery, it is essential to maintain proper body form. More often than not, improper techniques and regimens can strain muscles and lead to gym injuries.
• Lack of stretching – Try to include strong stretching exercises in your workout and fitness routine to improve flexibility and help with your posture. Focus on stretching areas that tend to get tight, such as your chest, hips, glutes, and hamstrings. These areas are more prone to gym injuries, so stretching them before exercising is a good call.

2. Non- Complimentary Diet

The road to a healthy and fit lifestyle starts at home. If you don’t eat right, you can’t exercise right either. A healthy and balanced diet is the key to achieving physical and mental well-being. So, here are some dietary suggestions you can follow to avoid injuries during your workout.

Pre-Workout Snacks: Eating a small, balanced, non-filling snack before a workout can provide you with the energy needed for a successful exercise session and help prevent injuries in the gym. Remember, if you don’t eat right, you can’t train right.
Some good examples of pre-workout snacks include bananas, granola bars, dried fruit, trail mix, or a banana smoothie with peanut butter.

Abundant Protein Intake: Protein is extremely crucial for tissue restoration and muscle strengthening. Incorporating adequate protein into your diet can help in muscle recovery after workouts, reducing the risk of injury during training. Some good vegetarian sources of protein include chickpeas, soy protein, nuts, quinoa, tofu, beans, and lentils. On the other hand, some non-vegetarian sources of protein include chicken, fish, beef, dairy products, eggs, cod fillet, prawns, and shrimp.
Post-workout nutrition: After exercising, consuming a combination of protein and carbohydrates can help with muscle recovery and replenish energy stores. This has the ability to reduce the risk of injury during subsequent workout sessions.

3. Poor Recovery

After an intense workout, recovery plays an important role in allowing your body to rebuild and repair muscle tissue, restore energy reserves, and reduce the likelihood of injury during training.

While the actual recovery period depends on the level of difficulty and duration of your workout, as well as your individual characteristics, there are some general recommendations you can follow for an efficient recovery training regimen. Here is a detailed overview:

Warm-up and cool-down: Make sure you always start your gym session with a proper warm-up to get blood flowing to all parts of your body, loosen up stiff muscles, and prepare your body for the exercise you are about to begin. We have talked at length about the importance of warm-up to prevent injuries in the gym in the first paragraph.
Now, let’s talk about cooling down. After an intense workout routine, your body needs to gradually come down from the level of exercise it is at. You can cool down your body and prevent injuries during training by incorporating simple stretching exercises into your gym routine or by simply decreasing the intensity of your workout.

Rest Days: Schedule rest days into your weekly gym routine. Rest is essential to allow your muscles and joints to recover and rebuild after intense workouts. Working out too soon after an intense workout or training frequently can also cause muscle damage or lead to common gym injuries. Training 3-5 days a week is optimal for your body to retain and build on its progress without compromising its safety. Sleep: Prioritize getting an adequate amount of sleep each night as it plays an important role in muscle recovery and overall health. If you exercise regularly or hit the gym, your body needs at least 7-8 hours of uninterrupted sleep to recover from muscle wear and tear. It also helps muscles grow and prevents potential common gym injuries.

Weighing In On The Gym Injuries

To summarize what we have learned in this topic, the most common gym injuries occur mainly for three reasons: incorrect posture, improper diet, and insufficient recovery period between two gym sessions.

To overcome these challenges and avoid potential gym injuries, it is highly recommended that you focus on your warm-up and cool-down routine, stretch before and after exercise, maintain proper form, eat enough protein, focus on pre- and post-workout nutrition, appreciate and take regular rest days, do not overwork your body, and prioritize getting 7-8 hours of sleep every night. Remember that building the body of your dreams is a gradual process.

It is not just about what you do inside the gym, but also outside of it. So, take care of your body and avoid physical injuries by following the simple tips mentioned above.