Whether you’re new to working out or are a regular gym rat, a vital part of your fitness journey is knowing and practicing safe movement. Correct technique and proper form are especially important to keep in mind when lifting weights and our Bayonne, New Jersey physical therapy team can help make sure you get fit safely.
Here are five of our physical therapists’ top tips for avoiding injury during your workout sessions.
1. DON’T Skip Warming Up
Preparing your body for intense resistance is the first step in practicing safe lifting. This includes stretching, jogging, light movement and lifting smaller weights before moving into a more challenging workout.
Your warmup should last for at least five minutes and should include all of the muscles you intend on working. Don’t forget to cool down in the same way too!
2. DON’T Compromise Good Form
It can be tempting to change your form in order to lift heavier. While weight is important to gain muscle, it is more important to focus on maintaining good form.
When lifting, stand in front of a mirror to check your technique and focus on making controlled movements.
If you aren’t familiar with proper lifting techniques, ask an instructor for a quick overview before beginning your workout.
3. DON’T Use Loose Movements
One of the easiest ways to injure yourself while lifting is to rush through an exercise. Lifting safely involves using slow and controlled movements. This means no swinging or throwing up of the weights.
The slower and more controlled your movement is, the more resistance your muscles will receive and the stronger you will get!
4. DON’T Lift Through Pain or Injury
Weight training can feel uncomfortable and may even burn as your muscles are being stretched. However, you should not be in pain during your workout. If you feel pain or have recently suffered an injury, do not try to push through.
Some of the most common injury sites are the back, shoulders and knees. If you are in pain or suspect you’ve injured yourself, stop and get help.
5. DON’T Forget a Spotter
It’s easy to get into a zone and power through your workout, but when you are trying a new exercise or are going up in weight, don’t forget to ask for a spot! Bring a workout partner to the gym with you, ask the person next to you, or call over a gym attendant to make sure you don’t get stuck under the weight or injure yourself in the process.
If would like an evaluation before beginning a new workout or need help recovering from a previous workout injury, we’d love to help! Schedule a consultation with one of our physical therapists here in Bayonne, New Jersey.
