Injuries not only entail pain, lost work, and trips to the doctor, but something far, far worse than all these things put together: getting fat (or getting fatter). The best way to treat an injury is to prevent it, so here are the top 10 things that get people injured and a few words about avoiding them.
There is only one thing worse for your body than not training at all and that is training incorrectly. Hitting the gym with enthusiasm and a good attitude will go a long way in getting you to your "perfect body." Unfortunately, lots of people, especially the testosterone-pumped, adrenaline junkies, get a little too-enthused about a trip to the gym. For the rest of us, for whom going to the gym is a guilt-induced, slightly necessary evil, the gym is like a toilet a place where you go, do your thing, and get out. Either approach the mouth-frothing meathead's or the barely conscious gym-potato's can lead to the dreaded injury. Injuries not only entail pain, lost work, and trips to the doctor, but something far, far worse than all these things put together: getting fat (or getting fatter). I've found that in order to get back to your previous level of fitness after a hiatus, you need to work for at least one and a half times the length of the break. So, for instance, if a pulled muscle or bruised knee puts you on your back for 4 weeks, expect to take at least 6 weeks to get back to the kind of shape you were in before the injury. That being said, the best way to treat an injury is to prevent it. Below are the top 10 things that get people injured and a few words about them.
Training With too Much Weight
Ah it feels so good wracking up all those pounds, doing the addition in your head, fives, tens, hundreds. It feels good, that is, until you pull something, tear something, or drop something. Judging how much weight is correct for a given exercise is difficult. The trick is to start light and work up in moderate increments. The worst that can happen with this method is that your first few, light sets will be warm-up sets, and the following ones working sets. Err on the side of caution when it comes to guessing how much poundage is right for you.
Doing an Exercise with Bad Form
It might not happen right away, but eventually you'll get hurt. Good form is subjective, but that doesn't mean it's impossible to understand. First, look for signs that you're using bad form-- pain, discomfort, and low strength gains. This includes cardio exercise like running, which can give you major problems if you're doing it badly. Then, ask someone who knows. I wouldn't tap the nearest meathead on the shoulder since he (or she) might not really know. Ask a trainer at the gym or use modern technology-- take a video of yourself doing the exercise and post it toone of the better known fitness forums online for critique and suggestions.
Using Crappy Equipment
Junk running shoes. Creaky weights. A bizarre-o machine. This is usually pretty obvious. The rule of thumb is to not take a risk. Think of it like milk in the fridge-- if you find yourself inspecting it with a pensive frown on your face then it's better to leave it for the next guy.
Not Stretching
This one is so obvious and yet so painfully common. Stretching is a difficult thing-- since most people don't like to stretch and don't know how to stretch-- a perfect excuse to skip a painful part of fitness. Check out the differences between static stretching, dynamic stretching and PNI stretching. Make sure you're doing something before and after a workout to stretch.
Not Eating Correctly and Enough
Not only will protein deficiency get you injured but it'll get you sick. A gym day, or general fitness day, doesn't mean you can head to Starbucks and grab an oversized muffin and a Frappucino that has enough calories in it to fuel a satellite launch. In fact, workout days require more discipline, so be careful with your diet so you can stay focused and strong at the gym.
Not Taking Rest Days
This is just an instant recipe for injury. Newbies in the gym can get away with as little as 24 hours between exercising the same muscles. But as you advance you need more time for recovery, as the loads become bigger. Schedule rest days and stick to them to prevent injury.
Mimicking Others in the Gym
While your gym might make you feel like you landed on Planet of the Apes, mimicry is in fact not the way to go. Bear in mind that people in the gym might not know what they're doing or they might be experts doing really difficult things. If you're interested in an exercise that someone else is doing at very least speak to that person. In general though, stick to what you know and if you want to know more, work with a trainer or someone who knows how to teach fitness.
Neglecting Muscle Groups
No one's ever going to whistle at your rock solid lower back, but it will save you from injury. You must work all muscle groups evenly. Also, continually working your biceps and chest will make them bigger, but will also make you look like a Neanderthal. That might be the look you're going for this season but, unfortunately, you'll get injured if you don't work muscle groups evenly.
Spacing Out
You drop a weight. You step in a hole while running. Your pilates partner smacks you across the face (that might be intentional though). Stay focused. Hey! I said stay focused.
Not Caring for Old Injuries
Old injuries are like disgraced politicians- they seem to come back just when you least want them. You must constantly care for old injuries. This means avoiding exercise that could exacerbate them and sticking to therapeutic exercise even after an injury starts to feel better.
Great article Avery. I found it well written and entertaining.
All of the top points I'd expect to see in this article you've covered: using too much weight, bad form, and neglecting muscle groups.
All of the top points I'd expect to see in this article you've covered: using too much weight, bad form, and neglecting muscle groups.