Aches, muscle tension, and even worse, injury, the last thing you want when trying to achieve any type of fitness goal. Not only is it painful and time-consuming to deal with, but it keeps you from moving closer from your aspirations and physical capabilities. It’s important to practice safe fitness habits in and outside of the gym to keep your body from severe muscle soreness or damage. Injury can happen to anyone no matter what level of fitness you’re on. Whether you’re getting back into the groove of your fitness routine or have been working out for years, here are a few easy tips to help you avoid injury.
Top Ways to Prevent Injury
Thanks to huge advancements in technology, TENS and EMS devices are great for recovery whether you’re injured or not. Transcutaneous Electrical Nerve Stimulation (TENS) has been a popular alternative therapy that has been studied by pain management clinics, physical therapists and personal trainers, and have seen results from professional athletes to the average person. On the other hand, Electrical Muscle Stimulators (EMS) help enhance muscle and athletic performance and are used before, during, or after training. These devices simply stimulate and contract the muscles for better muscle execution and injury prevention. With various modes and features to target different areas of the body, these devices are also “massagers” for relaxation and de-stressing purposes.
Getting injured is the last thing on our minds when we hit the gym. Although it can be easy to jump right into our workout, it only takes a few minutes to wake up our muscles and get the blood flowing. Warming up before workouts is key to preventing muscle soreness and cooling down afterward is just as important. Taking these easy steps can help reduce the physical stress our bodies may feel outside the gym, so take the time to stretch and practice breathing methods to increase the quality of your workouts.
Form and technique in any type of workout are significant for preventing injury. Be smart about your training routine by knowing your limits first before doing certain exercises. For your body’s safety, take the time to master your form and techniques before taking further steps into your training with heavy reps or weights.
Cross training is important when being realistic about your fitness goals. This gives your body a healthy balance between muscle groups. Some people find doing yoga on days they’re not weight training helps their body’s recovery, flexibility, and mental health. On the plus side, switching up your fitness routine can result in increased metabolism.
Recover and Hydrate
It’s important to remember that our muscles grow outside the gym. Keeping a consistent and healthy diet is essential to fitness whether you’re shedding fat or building muscle mass. Be sure to get a healthy balance of wholesome carbohydrates, protein, and healthy fats to replenish and repair your body. Listen to your body’s signals if it needs additional rest and recovery. This includes sleep! You should allow your body at least 7-8 hours of quality sleep every night for it to replenish and heal any muscle soreness. You could even opt in for a massage for better blood circulation or simply a rest day from the gym.