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Year 2020! Year where all of us who loved the gym felt, ‘Oh, I wish I was quarantined at the gym rather than being locked down at home.’ A lot of time in hands but. Follow these helping tips to prevent injuries at the gym.

So have a safe workout and don’t let any hurdles come. 5 Ways To Avoid Fitness Injury. August 19, 2020 August 18, 2020 Dave. The pain in my knee was so bad I had to stop walking.

I have no idea what caused it, but I felt it with every step I took, so I stopped. This has happened before this random knee pain. Most of these injuries can be avoided by following these tips: Use the proper equipment. Whether you’re starting a new activity or you’ve been practicing a sport for a long time, consider taking classes. Applying the correct technique is essential to prevent overload injuries.

Also, make sure you wear the right footwear for the activity. Posted August 21, 2020. To help ease you back into the gym and avoid injury, Healthista spoke to celebrity fitness guru Matt Roberts, who revealed his five top tips on how to avoid injury when returning to the gym. #1 Perform a mobility warm up before your gym session. Gym injuries can happen to anyone at any time.

While these tips should reduce the intensity of such injuries, they may not be sufficient to prevent them altogether. If you do end up with a gym injury despite following these tips, the best thing to do would be to consult a chiropractor in Rockville. This will help you recover from your injury. Home » 6 coaching tips to avoid injuries in youth sports.

6 coaching tips to avoid injuries in youth sports. 0. Being a youth sports coach comes with great responsibility and part of that is ensuring the health and safety of your athletes. When compared to adults, kids are more prone to injuries as they’re still growing. Combine that with. Exercise might be a lot of work, even uncomfortable at times, but that doesn’t mean you need to get hurt in the process. In fact, if you’re not careful, an injury could derail your fitness goals.That’s another reason we love jump rope so much.

But rather than being depressed about the gym sessions we’re missing, we can take this opportunity to analyze why the injury occurred and how to make sure it doesn’t happen again. Here are 10 of the most common workout injuries—plus crucial tips on how to prevent them. Here are the 7 most dangerous exercise machines at the gym and tips on how to use them and avoid injury. Help save lives. “Avoid injury by sitting tall, squeezing your glutes, and pressing. Prevention: Avoid burnout by cross-training and taking at least one day off from training per week (e.g., back and chest Monday with light cardio, run Tuesday, weight-train legs Wednesday, Spin class Thursday, rest Friday, etc.).

If you find yourself constantly tired, battling chronic muscle tension and/or struggling to sleep through the night.

List of related literature:

Most back injuries can be prevented by following these 10 simple rules:

“Today's Technician: Automotive Brake Systems, Classroom and Shop Manual Prepack” by Ken Pickerill
from Today’s Technician: Automotive Brake Systems, Classroom and Shop Manual Prepack
by Ken Pickerill
Cengage Learning, 2014

Other tips for building fitness and minimizing the risk of overuse injuries are: ●● Be active all week, not just on the weekends.

“Understanding Nutrition” by Eleanor Noss Whitney, Sharon Rady Rolfes
from Understanding Nutrition
by Eleanor Noss Whitney, Sharon Rady Rolfes
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You can prevent most injuries by respecting your body and respecting your exercise environment by identifying potential hazards and then avoiding them.

“The Para Fitness Guide” by Sam McGrath
from The Para Fitness Guide
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Bloomsbury Publishing, 2012

1—A good diet helps you avoid injuries.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

Other tips for building fitness and minimizing the risk of overuse injuries are:

“Understanding Nutrition” by Eleanor Noss Whitney, Sharon Rady Rolfes
from Understanding Nutrition
by Eleanor Noss Whitney, Sharon Rady Rolfes
Cengage Learning, 2012

An overview of strength training injuries: Acute and chronic.

“Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance” by Anthony Turner
from Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance
by Anthony Turner
Taylor & Francis, 2018

7 most common weightlifting injuries and how to

“Adaptive Sports Medicine: A Clinical Guide” by Arthur Jason De Luigi
from Adaptive Sports Medicine: A Clinical Guide
by Arthur Jason De Luigi
Springer International Publishing, 2017

If you use most of these strategies, most of the time, I am confident that you will outperform the masses and reduce your risk of overuse injuries.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

Firstofall, remember that injuries are most likely to happen to people who fail to warmup adequately,train toolong or too often,lift overly heavy weights using poorform, or fail totake sufficient time off between workouts for healing and recovery.

“Nourishing Broth: An Old-Fashioned Remedy for the Modern World” by Sally Fallon Morell, Kaayla T. Daniel
from Nourishing Broth: An Old-Fashioned Remedy for the Modern World
by Sally Fallon Morell, Kaayla T. Daniel
Grand Central Publishing, 2014

To avoid injury to the lower back, use your legs instead of your back when lifting heavy objects and avoid carrying heavy objects above the level of the elbows.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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38 comments

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  • As always John, great advice! Thanks. I really enjoy your laid-back style of presenting, and your modesty in what you say, unlike some bodybuilding presenters who are highly dogmatic with little humility. Hydration is indeed quite important. I drink one liter of water throughout the daylight hours, and another liter of water throughout the nighttime hours, for a total of two liters of water every twenty-four hours (this is in addition to any other liquids I drink). Humans are water-based creatures, and our cells operate at top efficiency only when sufficiently bathed in adequate water. If we look at examples of dehydration of people who perish in the desert, it is clear to see how the body responds to lack of hydration (I did an entire talk on this subject (Talk 076 Death by Dehydration) because it is so vital, especially for us bodybuilders who call on our bodies for extreme results. Your thoughts are well received in our community because they are well contemplated and make good sense.

  • Just converted a few guys in the gym to your YouTube channel. They asked me how I knew all this stuff about working out, I showed them Mountaindog1.

  • I feel like it doesnt work my lats when i retract my shoulder baldes during pull ups.What might be the reason?

    I feel it more when my back is curved?

  • After close to 10yrs of natty training, mostly doing upper/lower twice a week. High volume and big 3 movements, never had any issues, until now. I can’t seem to know what is causing the pain, when i bench or press. It comes from the rear delt/ scapula area and outside elbow. Left arm only. ��

  • 30 minutes prior to my workouts, I just take some xanax to keep everything nice and relaxed. Then pound a few Redbulls so I don’t fall asleep mid set.

  • Yep, I have a bit of tendonitis (or something, have not went to doctor) in my right shoulder from serving so much while playing tennis and if I’m not careful I can aggravate that while benching. If it’s ever actually painful while benching and the tendon is snapping over the joint a lot I just call it there. If I don’t do that, I’ll be paying for it days afterwards. It’s important to know yourself.

  • Greetings John;
    Sorry for the late comment, I must have missed this one for some reasons. Great update on the warm-up since I remember on a previous video, you would say your approach was doing 12-15 reps with a certain weight and than gradually increasing weights while decreasing the number of reps and rep out six max until the “work set”. Is this recent change of approach (described in this video) age-related or is it something you tried and felt worked well for you?

  • I tore my calves today, I cannot walk and I’m being dead serious. I crawl around my house. Seems like it’s going to take weeks to recover.

  • Some of the exercises are pretty obvious, but what would you say are the best exercises to feel a good stretch (or to focus on the lengthening phase)? Seems a lot smarter than stretching post workout.

  • What’s truly annoying is when you’ve thoroughly warmed up but feel that tweak on the first working set. But as with many pathways in life, it’s two steps forward, one step back. Thanks, John.

  • John, I’ve been wondering this for a while. What’s the difference between the ramping sets you do working up to sets of 8 vs say 4×8 at the same weight? Do you just do 10lb jumps per set of 8 to a top set for more volume?
    Thanks,

  • I am 39yo, been working out since I was 17. I just had my first chest Strain a few weeks ago. I will start taking your advices for injurie prevention from now on, since I am slowly getting old. Thank you ☺️��

  • Most guys as they get older can’t free weight squat, flat bar bench press, do anything behind the head, or shoulder Dumbell press out to the side without getting injuries. Only genetically gifted can continue with age

  • Listen to your body loved that one.
    some other tips are.
    Increase rest period (sleep & in between workouts)
    increase protein
    don’t be doing fancy movements
    don’t do upper body 3 times in a row. I have found this to really help keep my shoulders good

  • I’ve had this shoulder impingement that’s been knocking me down. I care take all around the shoulder complex. I feel The Press helped develop it when I stopped taking the bar down to chest level & stopped pushing my hips forwards on the initial upward burst. So I was just taking the bar below the chin & back upwards repeatedly. The interesting revelation is the weakness or pain transference found in the thoracic lower trap rhomboid lat area, along with some delt to triceps tension. I think I’m going to try adjusting Back Day to the initial start day of my weekly program split. I think by initially reinforcing strength & stability to my Back, the day prior to Chest, may position me more shoulder injury resistant on that following chest day/day2. It’s apparent to me my body needs more pulling strength emphasis than pushing right now. So I’m going to pull in order to push safely.

  • Dude I’ve been studying bodybuilding for years. No one has ever put all this info in 1 video in simple actionable terms.

    I have one question: when I bench with Smith machine, I get a knock in my shoulder. But not with free weight. Is my form wrong and could that be damaging?

  • pinched/bruised my upper back this week, i’m going wayy to heavy on traps and deadlifts. i’m gonna stop deadlifts completely i think and just do other stuff.

  • This is great info. Ever since I messed up my shoulder as a result of something that happened at work AND benching too heavy I always do mobility before training, as well as warming up properly and working within my actual strength levels.

  • he’s so right about not going super heavy early on. like if i’m doing a super heavy 5×5 on incline, i’m definitely not opening with it. used to i would, and i would wonder why my shoulders were killing me

  • A lot of great info here, thanks John for taking the time to do these videos. I was always told to do the heavy exercises first, but this makes a lot of sense to move them 2nd in the order.

  • John I’m just curious. It seems as though your right bicep is bigger than your left. Is that due to an injury? Or is it due to something else? My mind may be playing games, but it seems that way

  • Mountainmeshe here������ Great Advice as Always.Love your out look on everything!! Thank you as always������And yes Drink your water.if you don’t like Water Put fresh Lemons and limes in a Gallon Mix and keep in your Frig. And I take 3 bottles with me to the gym
    No it’s not fair lol only 10 minutes away.But I know I HAVE WATER..BABY ITS HOT OUT THERE ��…

  • I recognize a lot of truth in your video. I’ve been doing heavy deadlifts first in my workout and have had lower back issues twice in 6 weeks. I will adjust my workout based on your advice. Thanks a lot

  • Oh dang! Same thing happened to me but last Wednesday. I haven’t done squats in 2 weeks letting it heal and stretching and doing other exercises instead for now. Can’t afford to �� working out! Not ever!

  • Speaking of injury….does anybody know a good remedy for bicep tendinitis?? I’ve been having it for a while and don’t wanna take anti-inflammatories. Please and thanks ��������

  • Bad abdominal strain 1.5 yrs ago and still hurts like hell today. You said you had intestinal surgery and you have constant pain is this correct and where is the pain?

  • The most common reasons for a injury to occur while training is in proper technique even more of a reason is not having high sources of nutrition yes I’m sure these people have a good diet but I guarantee they are not consuming high sources of nutrition. Especially during their peak growing years which is adolescent juvenile at the very latest. For there is high sources of nutrition That specialize in strengthening the eyes teeth hair skin bones tendons ligaments muscles overall skeleton structure at the same time detoxifying the liver which is a Oregon that helps break down protein.   Equally as important you want high sources of nutrition that improve the way blood cells carry oxygen throughout the body increasing circulation at the same time improving upon the way electrical impulses flow throughout the body.   Trainers coaches doctors therapist do not commonly recommend high sources of nutrition that will do these things and much more.    Example for most of a average normal person’s life there bone structure is constantly breaking down deteriorating that takes a lot of energy for the body to manage deal with just to stabilize. Now with the right high source of nutrition one will be strengthening rejuvenating replenishing the overall skeleton structure allowing all that excess energy that went into stabilizing to  be freed up for other functionalities within the body such as a just adapt respond recover.     I mean if you really care about your body how the muscle looks is secondary to how it functions  for the goal is to have the muscles systematically respond in the most efficient way.  That will only happen with high sources of nutrition.  Obviously people may accomplish a great many things with their body from traditional training stretching meditating cold showers soaking in ice baths and a good clean diet. However as good as that is.  It is severely lacking compared to the body’s true potential.

  • Eat TONS of magnesium!!!! What ever magnesium exept magnesium oxide, it will just run almost sraight thru your body… I eat 1000-1500mg e/d and it makes WONDERS!!!

  • I love this video John. I do back & bi on the same day, and did heavy shrugs just before biceps at the end, and ended up straining my traps/middle back last year. Ever since my back feels the effect. So listen to you’re body guys. Better to stay in the gym by thinking longevity, than having to finish that set/program that kicks you out for a period of time.

  • Hey John have a question…
    Years ago my clavicle ended up with a bend in it which causes me a lot of pain when training shoulder and chest..
    Wondering if you have any advice on a way to press without or to minimize the pain.
    Have seen doctors chiropractictor nothing seems to help. Other than light stretching but it’s still extremely painful

  • I agree with you all the way, listen to your body warn up eat properly and hydrate yourself, all of those prevent injuries. Thank you and have a wonderful day sir.

  • I’m always dehydrated from working in concrete I wonder if that’s why I’ve been pulling my quad and pec? Humm. Mine seem to happen when I’m tired and need a week or two off.

  • The last two months have been infuriating. Tweaked my intercostals 3x squatting, tendinitis in my forearm, the same arm my elbow and yesterday got a potato sized knot in my trap.

  • never thought that hydration plays huge part in injury prevention. Thanks for the info! One of the biggest injury prevention thing has been finding good ROM for me, for example, i don’t touch the barbell on my chest when i bench, i just can’t do it (and yes, i have a good arch and i depress and retract my shoulder blades, i do know how to bench correctly). Even with only empty barbell if i touch my chest i feel pressure on my shoulders. And squats has always given me hip pain and sometimes knee pain, but now recently i’ve been doing box squats just a little bit above parallel and they feel good thus far (i do box squats after RDL, feels better that way)

  • I always get back strains from squatting every year or so to the point where i am sidelined for a few weeks. I’m 43 and don’t want to deal with always being injured so i just completely removed squatting from my programming. Plenty of other ways to build quads.

  • I’ll add: do the (possibly boring) maintenance accessories that you know help you stay injury free (for me it’s arms to keep my biceps tendons strong enough to do everything else that I do), and if your head’s just not in the game on what’s supposed to be a heavy day, just let it go and do something else….hurt myself every freaking time I ignore that one. Save it for another day. Great advice as always, John, thank you!

  • I was doing flat bench press with a easy weight and I felt like my pec was gonna tear or cramp up I racked that shit back and went to incline ��

  • I’ve been squatting third or fourth for years and my knees have definitely been thanking me. It’s also much easier to feel your quads and posterior chain working harder when you more fatigued.