Preventing injuries at the gym

1. Stay Hydrated

Stay hydrated before, during and after a work out. Remaining hydrated helps lubricate and protect joints, sustain energy and regulate body temperature. Water is an ideal choice but other drinks, such as coconut water or electrolyte supplements are good as they maintain your sugar, salt and potassium levels – which can help prevent cramps.

2. Respect your Limits

Keep your ego in check; challenge your boundaries but don’t push through pain. Feeling ‘the burn’ is one thing but the ‘ouch’ of a sharp pain is a message from your body to back off. Don’t sacrifice your long-term health and fitness goals by going in too hard and too fast and thereby sustaining an injury. Instead, have patience and commitment and build up gradually, over time.

3. Warm up and stretch!

Warming up the muscles is crucial as it ensures they are given a fresh supply of blood and with the body warmer it is less likely to pull a muscle.  Stretching ensures the muscles are stretched out so when you perform a full repetition the muscles aren’t pushed past their limit so don’t get injured.

4.Be Strong!

Strong muscles help protect your body from injury, especially your core strength. A strong, stable and supporting core can help prevent back injuries as the core supports the body throughout the exercise rather than the spine taking all the load.

5. Attention to detail

Simple things – like wearing the correct footwear – matched to your foot type and particular activity, is a small but effective way to help prevent ankle, knee and lower back injuries.

Written by Vanessa