Most of the readers of this blog are either bodybuilders or athletes looking for a competitive edge. But even professional bodybuilders and athletes have to step back sometimes and make sure that what we’re doing to our bodies isn’t going to damage them. Those things that can hurt us include the use of steroids, poor lifting form, or just stupidity. Sorry to be so blunt but it’s true.
Let me make this crystal clear. There is nothing in this world that is worth risking your physical health for. Nothing. If you don’t have good health, you have nothing. That includes chronic pain caused by subjecting your body to unnecessary stress.
Here’s the article:
Preventing an injury should be at the top of every bodybuilder’s list. The slogan “No pain, No gain” is not only false but a good way to hurt yourself. Here are a few ideas to prevent injury.
- Warm Up: Perform 15-20 repetitions of the exercise you are preparing to do using very light weight. You can also aid the warm-up process by walking on the treadmill for 5-10 minutes before your workout.
- Stretch: After warming up, stretch the muscles you are preparing to work. Take the joint to the end of its range of motion and hold for 30 seconds to 1 minute. It is important to hold the stretch and not bounce. Bouncing a non-warm, non-stretched muscle can result in injury.
- Focus: Keep your mind on what you are doing. The easiest way to hurt yourself or someone else in the gym is to no pay attention to what you are doing. It can be very easy to drop a plate or dumb bell on your foot if you are watching the girls in the aerobics room or chatting with your buddy. Maintaining focus will also help to keep your form proper and to give a safe spot to your partner.
- Diet: A diet high in protein will help to maintain muscle fiber strength and help to promote a quicker recovery. Supplements such as Glutamine will also help to speed recovery.
- Shoes: DO NOT WEAR SANDALS TO THE GYM!!!! Open-toed shoes offer no protection whatsoever against falling plates, other people stepping on your foot, or catching a toenail on the edge of a machine. Wear stiff-soled comfortable shoes. If you do much running or walking you should replace your shoes every 3-4 months.
- Wrapping: Using knee wraps during heavy squats help to protect your knee joints. They do this by helping to increase external pressure and distribute strain across a larger area. Wrist wraps are useful during heavy lifts such as deadlifts or shrugs. They not only prevent you from dropping the weight but will allow you to lift heavier due to the fact that you don’t have to worry about your grip. Source
Some of these tips make me laugh because I see dudes in the gym with street clothes and sandals all the time. And don’t get me started on the poor form. Some of those guys pile on the weight just to make an impression but their form is so bad that all they’re getting out of it is a sore back.
So pay more attention to how you treat your body – get it warmed up before you start pumping the iron!