3 TIPS ON HOW TO AVOID INJURY DURING TRAINING



Whether you’ve been leading a mostly active or sedentary lifestyle, chances are that you or someone you know has experienced an exercise-related injury.

First, let’s determine what defines an ‘exercise-related injury’

These injuries are different from your household variety of accidents that result in cuts, bruises and burns sustained via an unfortunate slip or fall.  

In 99% of cases, an exercise-related injury is something that occurs through poor execution of the intended activity/exercise.

With proper planning and preparation, exercise-related injuries are always avoidable, and there are a number of ways that you can approach your training for optimal safety.

Since we, unfortunately, can’t wrap ourselves in bubble-wrap :(, let’s look at an alternative solution and discuss the 3 following tips on how to avoid exercise-related injuries.

1. Select The Right Exercises

This isn’t as simple as the broad decision between choosing cardio over resistance training. As a smart trainer, you know that variety is the key to progress. Striking the right balance between multiple modes of exercise will bring about optimal results.

Understanding ‘the right exercises’ means that we have to look at body structure.

Fundamentally, each human body is the same. It’s when we factor in DNA, demographics and several other components that we begin to see several (non-superficial) differences in everybody’s make-up.

This essentially means that, in a physical sense, your body won’t operate the same as the person next to you. Therefore, what exercise combinations work for you, won’t necessarily work for them.

Use barbell squats as an example. You may have chosen to perform 3 sets of 12 reps to conduct over a period of 4 weeks and initially noticed significant strength increases. Whereas, the other person, who might not have necessarily been able to handle the training load, ceased any strength increases much sooner and therefore, didn’t experience the same results.

Ultimately, we’re all hard-wired differently, and it’s important to tailor an exercise program with that taken into account. 

There is, however, an easy solution to the equation: exercise screening.

The purpose of exercise screening is to determine the following:

  • Your suitability to exercise. 
  • Your currently physical and exercise status.
  • Previous injury history.
  • Movement screening to determine your movement patterns.
  • The presence of pain during key and specific movements.

There’s a multitude of other screening options out there, but these are some core examples to help develop your insight on this topic.

In essence, the purpose of screening is to remove the guesswork out of exercise selection and prescription and give an individual a safer pathway to exercise.

2. Perform The Exercises Correctly

This tip goes without saying; however, it’s still worth mentioning because incorrect form on exercises is commonplace in both public and home gyms.

While larger, more technical lifts, such as the deadlift or squat, and especially the more advanced movements, like clean and jerks, take years to master, it shouldn’t mean that we treat the smaller exercises with less care.

With that in mind, skip the Youtube tutorial and get some one-on-one attention from a person with the knowledge and experience to show you the ropes.

3. Follow a Periodised Program

We’ve all heard the old saying “I’m just going to ease myself back into this” and that’s precisely what you should aim to be doing with the framework of a periodised program.

Put simply, a periodised program is an organised approach to training, while additionally serving as a detailed plan to get you in shape without the risk of overtraining and injury. It does this by breaking the program up into specific phases.

Ultimately, this will take a lot of guesswork out of your training by providing a road map for you to follow.

In summary, the pathway to physical training doesn’t have to be a perilous affair. 

With the right approach, the right program and some helpful advice along the way, you can achieve your fitness goals while minimising your risk of overtraining and injury.


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