Take these 6 steps to prevent workout injuries so you can stay in the game

Before you get all excited in the gym and overexert yourself, pay attention to these six things to avoid injuries during workout.
injuries during workout
Build that muscle, girl, but, don’t end up hurting yourself, okay? Image courtesy: Shutterstock
Sonakshi Kohli Published: 13 Feb 2020, 09:00 am IST
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There’s nothing more uplifting and exhilarating than working out. After all, the endorphins released post a physical activity can make you feel like the happiest being on the planet.

However, there’s also nothing more dangerous than a workout. Don’t take us wrong, but if you take or do the workout wrong, you can end up with a terrible and well—a super-painful injury.

Now, in order to save yourself from the pain, you can take the following precautions and minimise the risk of injuries during workout:

1. Stop skipping
We don’t mean skipping with a rope here. Come on, that’s an excellent form of cardio. We mean, skipping the warm up.

Ever seen your mom boiling the milk that the beloved doodhwala delivers? For the uninitiated, the milk doesn’t start boiling immediately after she places it on the stove. Be like milk, woman.

We mean, stop skipping the warm up and immediately start high-intensity cardio or weight lifting, unless, of course, you want to get an injury for the sake of skipping exercise. After all, cold muscles are stiff and are more likely to get injured as per an article in the Harvard Health Publishing.

Also, watch:

So, start walking, go on to brisk walking, jogging, running, and when you’re all heated up—weight lifting.

2. Stop skipping-version 2.0
Again, nothing against the skipping rope. But we’ve got a lot against skipping the cool down exercises once you’re done with your workout and rushing out of the gym.

Come on, those worked up muscles need to get relaxed if you don’t want to come back to the gym with sore and stiff muscles, which are more prone to injury than ever before.


Keep an idea of your risk of weight-related issues.

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The same Harvard article recommends ending your workout with a slow walk or gentle stretching for 10 minutes.

3. Keep sipping
You all are so busy showing off your fancy shakers at the gym that you probably forget drinking water from it. The result? Dehydration, an electrolyte imbalance in the body, and an increased risk of muscular cramps and injuries.

Surely, you’ve got to meet the 8-glasses-a-day mark when it comes to keeping your water intake right, but also keep sipping on some water during your workout to make up for the water lost in sweat.

injuries during workout
Keeping sipping and stay hydrated to avoid injuries during workout. Image courtesy: Shutterstock.

4. Dress just fine, not to the nines
Who doesn’t like looking good in the tall, gigantic mirrors on every possible wall at the gym? But, if that obsession with looking fine while you do those squats makes you head to the gym in aesthetically appealing shoes or sneakers, you’re making yourself more prone to getting injured while working out.

Shock-absorbing shoes and comfortable lowers can help you a great deal, here.

5. Don’t be shy
To ask, we mean. If you’re confused about how to perform a certain exercise, don’t think twice about asking an instructor for help. Make sure your stance is right while doing it and that there’s an expert keeping a close watch on you and correcting your form.

Because, you go wrong with one tricky exercise and you might just end up being in bed.

Also, read: Good soreness vs bad soreness: Fitness experts share when you should stop working out

6. Know when to stop
With soreness comes a lot of satisfaction because you think you’ve actually worked those muscles up. However, if you end up mistaking serious pain from an injury or simply fatigue for the satisfactory soreness, you’re gone.

So, don’t overexert yourself, take adequate rest between sets and between your gym days to avoid injuries during workout.

And lastly, don’t end up spending hours at the gym working out because more isn’t always good.

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About the Author

Twenty kilos down and struggling to maintain the weight loss by preaching healthy eating, while eating unhealthy every now and then. ...Read More

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