Working out in the gym isn’t that easy. This is because it is intense enough that there is a fine line between muscle growth and injury during many exercises. If you train very intensely (in fact, this is the only way to stimulate muscle growth), then you are constantly on the verge of injury. Muscle growth is also stimulated by microfiber trauma.
The fastest way to slow down your progress and potentially end future gym activities is to harm your own body; therefore, care must be taken to avoid injury.
Here are the 8 most common causes of injury in the gym:
Using the wrong exercise technique
This is probably the most common cause of injury. By doing the exercises incorrectly, you can easily stretch or even tear a muscle or damage a thin connective tissue.
Each body has certain mobility. And the arms, legs, hips, and neck can rotate in certain (unwanted) directions, especially if you load them with weights. Strive to become a perfectionist in the exercise and follow the correct execution of a particular exercise – without moving, twitching, or spinning, while pushing the weight. Or, do your reps with proper technique, or you risk missing out on the benefits of exercise and increase the likelihood of injury.
Too much weight
Using too heavy a weight initially has a high potential risk. What is too much weight?
– When you cannot control it at the end of the exercise (or cannot smoothly lower it);
– When you cannot perform natural movements;
Weight obeys the laws of gravity, it always “searches” for gender. Everything that is in its path (or touches) is in the high-risk zone, including your body.
Improper assistance from a training partner
As the weight you lift increases, one day you will reach a point where you need a training partner or assistant to do some of the exercises, including the bench press and squat. And the assistant must be experienced.
A good partner should keep track of what happens during the entire climb, to the very end. He should also be able to provide support when you need it, such as completing a rep. A good training partner or assistant must be strong, have an idea of when and how to help, be serious, and focused on the exercises you are doing.
Improper use of cheat reps and forced reps
Cheat reps and forced repetitions are an advanced training method that allows you to work outside of normal, already reaching muscle failure, where you literally push the muscles to grow. Misuse of these methods can pose a potential hazard to your body.
Cheating is, by definition, dangerous. Every time you use impulse to speed up a repetition movement (which allows you to lift more weight than when doing exercises with proper technique), you risk injury.
This negatively affects the level of strength and the condition of the body. Overtraining leads to a lack of energy. You cannot grow if you are constantly tired. Overtraining is also associated with the inability to fully recover the muscles and the central nervous system. In this condition, it is not surprising that athletes get injured, especially when trying to lift heavy loads.
The solution is to decrease the intensity for the next 3-4 training sessions and do the training duration no more than 1 hour.
Lack of stretching
Stretching is different from warming up. When done correctly, stretching can help relax the muscles after warm-ups before and after exercise. As a result of stretching, the muscle “heats up” and prepares for the load – this is the stage at which the muscle is most resistant to injury. Plus, if you do your post-workout stretching properly, you can accelerate recovery and reduce fatigue the next day.
Let’s define the terms. Warming up is usually done with lighter, more frequent repetitions, low intensity, and fast speed to stimulate blood circulation in the muscles. These fast, light repetitions raise body temperature, decrease blood viscosity, and increase flexibility and mobility. How? We know that a heated muscle is more flexible than a cold, stiff muscle. We recommend using an exercise bike, ellipse, or treadmill.
Start with 5-10 minutes of cardio before stretching. If you choose to warm up lightly with frequent repetitions, try doing 15-25 brisk repetitions in a row without interruption: squats, push-ups, and bar/dumbbell bench. This can be done in a few minutes, and it usually prepares your body for the upcoming heavier workout phase.
Lack of concentration
Fatigue, lack of recovery, or any distraction while exercising will trigger injury.
Watch professional athletes or bodybuilders and you will notice their intense levels of concentration. This ability develops over time as the athlete systematically stimulates the mental readiness to focus on tasks for a specific time. More concentration means more work. More controlled weight means more muscle exercised. But heavyweights can lead to injury if you’re not careful. The exercise is intense, but more importantly, the exercise is correct!