Training Day: Five Tips To Prevent Injury While Training

Nov 23, 2013 by

Sports injuries are definitely going to happen from time to time, but there are plenty of things that you can do to avoid these kinds of accidents from taking place on a regular basis. If you are someone who needs to be at the gym every day or you are training like a mad man, it’s important to remember that your body needs some rest from time to time. If you are going to be able to get positive results while working ridiculously hard on a daily basis, then you need to make sure that you follow the following five tips for preventing injuries while you are training.

Prevent Injury While Training

1. Wear Protective Equipment

Certain protective equipment may feel strange at first, but there is nothing worse than getting an injury that could have been prevented if you had the right equipment. Anything from protective pads to a mouth guard should be used while you are training, and you can also check out training tape that can prevent injuries in certain areas of your body. If you have weakness in a specific area in your body, like knees, for instance, braces can be critical to keeping you in the game. Know your own weak areas, and take precautions.

2. Warm Up and Cool Down

From about the age of five, every little kid is told to warm up and cool down before and after every workout. The main reason why this works is that you need to prepare your muscles for the intense workout that is about to come their way. The most common way is to take a five minute jog both before and after your workout. The cool down is also important because having all the blood pool in your limbs can damage your heart over time.

3. Slowly Raise the Intensity

One of the fastest ways to injure yourself is to do too much too quickly. Moderate yourself early and build up to your goals. Jog half a mile per trip at first, then increase the load weekly or bi-weekly. The same thing goes with just about any activity. With weight lifting, for instance, don’t try to find your max right away. In fact, you don’t necessarily need to push yourself to the extreme in the entire first month. Just get your body used to it. When you have stronger supporting muscles, then find your max.

4. Do Activity-Specific Weight Lifting

If you want to play soccer, strengthen those legs and core. If you are a swimmer, you will need a comprehensive plan. Whatever your sport or activity is, muscle-specific weight training can be a wonderful way to prepare all of the supporting muscles those activities need. Not only will all of your movements be more crisp and explosive, but you will drastically reduce your chance for injury. This is a great way to help prevent knee injuries and the like.

5. Know When to Rest

If you are already injured, then you definitely shouldn’t be on the field or court. You are bound to get an even worse injury if you take that route. Make sure to let your body completely heal before you start training again. If you are experiencing significant and unusual pain during your activity, then you probably want to take a break. Trust your body.

It’s impossible to guard yourself against injury 100% of the time, but you can use these tips to improve your resilience in any sport. Whether you are training for a game or for your own fitness goals, make sure to always keep your overall health in mind.

About the author: A recent college graduate from University of San Francisco, Anica is a full-time freelance writer. She has already done articles for a variety of industries, ranging from technology to beauty to health. She loves dogs, the ocean, and anything outdoor-related. You can connect with her here. This article was cowritten by the experts at

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