With any physical activity there is always an outside chance of picking up an injury. However, by following sound training protocol and leading a healthy lifestyle, you can eliminate the chances of injury to a certain extent. Read on to know what exercises could lead to injuries and how to avoid them.

Incorrect form

One of the big reasons for injury while exercising is incorrect and faulty technique. When starting out, focusing on proper form should be of utmost importance. Certain exercises can be quite technical and attention to detail should be top priority; like, say, lifting weights. Proper technique will not only allow one to become stronger, but also keep him or her away from the doctor’s chamber.

Too heavy too soon

Another major reason for injuries is ego lifting, that is, when trainees try to lift too heavy too soon. Often, it is for ego satisfaction, or they simply want to show off. One must realise that the human body takes its own time to adapt to exercise and should progressively overload the muscles, bones, joints and the nervous system. Progressive overload will allow one to proceed safely and effectively while respecting the body’s limitations. Remember, adaptation is the key to progression to heavier weights and more complex exercises. 

Lack of recovery

A very important factor to consider if one wants to get stronger and healthier is proper recovery. It’s essential as it helps repair, rebuild and strengthen muscle tissue so that the trainee can come back and hit the weights harder. 

Focus should be on consuming the required amount of macronutrients (protein, carbohydrate and fat), proper hydration and enough sleep. Lack of nutritious food and inadequate rest and poor sleeping pattern hinder recovery, which, in turn, may cause weakness and disorientation. Not only can it be injurious when one is lifting weights, it could also cause further stress to the body and keep on compounding the problem, leading to a fall in performance, mood swings and deteriorating overall quality of life.

Inadequate guidance

Trainees often get injured when they are guided by unqualified and inexperienced trainers. These injuries can very well be avoided with some prior research. Before starting out, one must make sure the trainer is well educated in the required field and knows the ins and outs of their specialised sector. Also find out whether he or she is certified and has a training principle. Fitness training is a professional service and one must ask these questions to ensure injury-free quality training that will be worth one’s time and money.

Poor infrastructure

Sometimes, neighbourhood gyms lack quality infrastructure and equipment. One can see cluttered spaces, old and faulty equipment, poor quality flooring and many such deficiencies. This potentially hazardous environment can lead to injuries and accidents.

So one must be meticulous about choosing the right gym. Picking one with proper infrastructure is a must. There are a lot of quality gyms now with good infrastructure and adequate safety measures and facilities for their members. While these can be a little pricey, in most cases it would be well worth the money. One is not only paying for state-of-the-art equipment and trainers, but also investing in their own health and wellness.

Inconsistency

The saying ‘perseverance and diligence pays rich dividends’ holds true to the last letter. If you are committed to your health and fitness, you will progress at a steady pace. If you miss regular training sessions, your body will not be getting stronger and progress will stop. Skipping training sessions can lead to lack of confidence. Also, chances are one wouldn’t know from which level to restart their training. This confusion leads to impractical decisions, which often lead to injuries and put training on the back-burner. Regular training not only helps the body, but also aids in boosting confidence and self-esteem.

Isolated movements

In terms of exercise principles, compound training or whole-body training has always proved to be more beneficial than performing isolated movements. 

Compound exercises are multi-jointed, whole-body movements aimed to make the entire body work as a single unit. The benefit of this is that one will be getting stronger holistically as compound movements force one to employ more muscle fibres to execute a lift. Compound lifts like squats, deadlifts and military presses help build strong resilient bodies which not only enhance sport performance but also have many carryovers to the real world.  

While isolated movements are okay to do to give your body extra stimulus from time to time, training with an isolation-only programme may lead to muscular imbalance and may cause potential injuries.

Neglect in warm up and cool down

Last but not the least, the importance of warming up and cooling down cannot be emphasised enough. Trainees often rush into the gym and start performing their workout set straightaway without adequate warm-up. That increases the chances of pulling a cold muscle or risking soft-tissue injury. Basic joint mobility warm-ups and dynamic stretches which do not take more than 20 minutes help to deliver much-needed blood to the muscles. Warm-ups make your muscles soft, supple and ready for work and that lowers chances of injury. 

After a training session, one should focus on an easy cool-down, which should consist of light stretches of low intensity or even lying down on the floor and breathing deeply. Cool-downs help lower blood pressure and heart rate, and one’s breathing becomes normal after strenuous physical activity.

Golden rules of injury-free training

1. Always consult a doctor if you have a pre-existing injury or illness
2. Gauge your body and what kind of exercise suits you. Don’t blindly copy others.
3. Do not force yourself to train if you are not up to it.
4. Invest in exercise gear like clothing and shoes as they will help you exercise freely.

Samrat Sen is the founder of CoreFit (corefit.co.in) and a kettlebell expert based in the city