Little Gems

• The risk of getting injuries can be reduced significantly with the right approach
• Injuries are a sign from your body that something isn’t right
• A consistent approach will get you further in the long run compared to rushing and risking setbacks

Let's Kick Things Off

Whether you’re a seasoned fitness enthusiast, athlete or just starting your journey, injuries are usually an inevitable and an unwelcome interruption. The good news? The risk of getting injuries can be reduced significantly with the right approach.

Here’s how you can reduce your risk of injuries and manage them effectively:

1. Effective Warm-Ups

Before jumping straight to max output in any workout, take time to warm up. This helps prepare your mind, muscles and joints for the activity ahead. The key is to try and make your warm up specific to the exercise you are about to do. For example, if you are about to do a flat bench barbell press, there’s minimal benefit in walking on a treadmill for 5 minutes beforehand. Instead, try warming up with any type of movement that will recruit the same or similar muscles, like barbell, dumbbell or machine chest press with a moderate weight to prime the brain and body for what it is about to endure. 

2. Listen To Your Body

It’s easy to get caught up in the excitement of pushing your limits, but it is important to recognise the difference between desirable and undesirable discomfort and pain. Pain is your body’s way of communicating with you, and injuries are a sign from your body that something isn’t right. If you experience sharp or persistent pain, it’s time to stop and assess. 

3. Use Proper Form and Technique

Poor technique is a common culprit behind injuries. Ensure you’re performing exercises correctly, whether it’s lifting weights, running, boxing, playing tennis or doing yoga. If you are new to the exercise, don’t make much progress or want to take things to another level, investing in a coach to perfect your form will usually pay off.

4. Gradual Progression

Increasing the intensity, duration or frequency of your workouts too quickly can lead to injury due to complacency or issues with form. Take time to get the little things right and build your progression on a solid foundation.

5. Rest and Recovery

Your body needs time to repair and strengthen itself between workouts. Incorporate adequate rest days or deload sessions into your routine and ensure you’re getting enough sleep. This will help reduce the likelihood of injury, and also optimise your performance.

6. Maintain Appropriate Hydration and Nutrition

Dehydration and poor nutrition can impair your performance and increase the risk of injury. Drink plenty of water and fuel your body with a balanced diet rich in minerals, vitamins and proteins to support your output and recovery.

7. Lifestyle Factors

Everyday activities can also impact your risk of injury, even outside of your exercise routine. Pay attention to lifestyle factors like the quality of your pillow and mattress or your sleep position, your office setup including the type of chair or desk you use, or your total daily screen time and the posture you maintain for extended periods.

Managing Injuries When They Happen

Despite our best efforts and intentions, injuries will likely occur for everyone at some point in their life. Here are some things we can do to manage them effectively:

1. What Is The Injury Trying To Tell You?

Sometimes, an injury is more than just bad luck - it can often be a signal that your body has a weakness or imbalance. Whether it's tight hamstrings, weak glutes or bad posture, identifying and addressing the underlying issues can help prevent future injuries. Pay attention to the patterns of your injuries and seek professional advice to discover the root cause and strengthen those weak spots.

2. Movement Is Medicine

Sitting around after an injury might seem like the best way to recover, but staying too sedentary can actually slow the healing process. Gentle, low impact and moderate exercises or activities can keep your body moving without putting unwanted stress on the injured area. There are usually ways to work around injuries so you don’t have to stop training completely. Movement helps maintain circulation and keeps your muscles engaged which can speed up recovery and help prevent further issues.

3. Seek Professional Support

If you do experience persistent pain, don’t hesitate to consult a healthcare professional. Early diagnosis and treatment can prevent minor injuries becoming major ones. A specialist in this area can provide a treatment plan that promotes recovery and helps prevent future issues.

The Wrap Up

Preventing and managing injuries is all about awareness, preparation and patience. By warming up effectively, practicing good form, listening to your body and allowing time for appropriate rest and recovery, you’re setting yourself up for a safe and sustainable fitness journey. A consistent approach will get you further in the long run compared to rushing and risking setbacks.

Yours in good health,
Nick