Avoiding Injuries in the Gym
By Noah Davidson, ARC Personal Trainer
Nothing will derail you from reaching your fitness goals faster than an injury. In this article I would like to talk about 3 things you can do to help prevent getting injured while exercising.
1. Use an appropriate weight and focus on good form. As a trainer, this is probably the most common error I see in the gym. People will use a weight that is far too heavy for them and as a result, their form suffers. Good form means that you are controlling the weight through the full range of motion for the entire exercise. To ensure that you are keeping good form, try doing the exercise at a set tempo. Take 2 seconds to lower the weight (eccentric phase) and 1 full second to lift the weight (concentric phase). If you are not quite sure whether or not you are doing an exercise properly, ask one of the trainers for help. The trainers at the ARC are much more educated and experienced than the trainers you will find at most gyms. Take advantage of that. I really can’t emphasize good form enough. If you focus on keeping good form you will see better results and drastically reduce your risk of injury.
2. Replace “high risk” exercises. There are a few exercises out there that just should not be done, ever. These exercises put tremendous stress on the joints and, over time, WILL lead to injury. Here is a short list of exercises that should be removed from your regimen and a couple ideas for replacements.
Dips - Triceps
Replace with – Close Grip Bench Press or Overhead Triceps Extension
Behind the Neck Military Press – Deltoids
Replace with – Over Head Dumbbell Press or Standing Overhead Barbell Press
Behind the Neck Pull Downs/Pull Ups – Lats
Replace with – Standard Pull Downs/Pull Ups
Seated Knee Extension Machine – Quads
Replace with – Squats or Lunges
Remember, there are a million ways to target any given muscle, don’t pick one that is going to cause injury.
3. Abandon “no pain, no gain” philosophy. I’m not quite sure where this got started, but I know it’s a good way to get your self injured. First off, let me differentiate between “good” pain and “bad” pain. If you have any experience working out, I am sure you are familiar with “The Burn.” This is the burning sensation felt in the muscles as they become fatigued. This pain is part of a naturally occurring process and is not what you should be concerned about. In fact, I am sure there are a handful of you out there that have come to love that burning sensation (me included). Any other pain experienced while exercising, particularly pain at the joints, is a clue that something is not right. Remember, pain is your body’s way of telling you to STOP doing whatever you are doing. You should listen to your body.
When done properly, exercise is an extremely low-risk activity that will actually help prevent injuries in the log run. Following these 3 simple tips will help you stay injury free for the long haul.
Noah Davidson
Noah Davidson is a Personal Trainer at the Aztec Recreation Center and specializes in mass building, fat loss, body sculpting, nutrition and strength gain. Noah is a Certified Trainer in Optimum Performance (NASM), Health and Fitness Professional (APEX) and a Member of Idea Health & Fitness Association. He is currently completing his B.S. degree in Kinesiology.
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Last update: 7/7/09
