Avoiding injury

When you get the bug to get fit be honest what do you do your very first time in the gym? Do you focus on one area of your body that you want to work on the most and do your max amount of weight with every exercise you do until you feel like complete jello and have to drag yourself out to your car hoping you will be able to push on the breaks? Or do you find a few machines you know so you do the same routine with same weight in the same order?

Tell me how do you feel for the next following days? Like you were hit by a truck? Then what do you do? Limp around regretting going to the gym and pushing yourself that hard and for the next week you fight with yourself to go back? Or do you feel like you are not progressing but you feel a little tired after your workout but not sore the next day?

Well here is a little tip for you to keep yourself in the gym working out 5 days a week right at the start. DO NOT WORK ON YOUR MAX STRENGTH!!!! DO NOT DO THE SAME THING EVERY TIME! Doing the same routine can actually cause damage to your body because you are only working certain muscles which will cause muscle imbalance which WILL lead to injury.

First step to creating a strong muscular foundation from the inside out is to start with your stabilization muscles. That's right exercises such as a simple single leg squat or squats on a bosu is all you need right at the start. It will give you the right amount of soreness so you can continue to go to the gym without overworking an area which WILL lead to injury. Also be sure to switch up your workouts every time you are in the gym. You body will adapt so keep it guessing.

Any time you overdo anything your body will tell you by sending signals either dull or achy pain or a sharp pain that shoots down certain areas of your body. You should NEVER feel this and if you do STOP!!! You are not being a wuss you are being smart by saving yourself from therapy and the long frustrating and excruciating stages of healing.

If you do have any injury, baby it and do not push past your limit. Work on the underlying stabilization muscles that will help give the injured joints, ligaments, or tendons  a little more support so they may start the healing process. Once you feel strong as far as balance is concerned then work on minimal strength by increasing reps and keeping weights light. Once this is complete gradually add more weight and less reps to increase muscle mass and strength. 

This is a full proof plan to keep your body safe while progressing through higher levels of training. Your body is far more aware of what is happening than you are so listen to the signals it is telling you. If you feel anything but muscle burning stop exercise immediately and assess the problem. Check your body alignment and weight distribution.  Check to see if you are dropping down to low or raising shoulders to the ears during specific exercises. 

If you have proper alignment and cannot see anything wrong then my friend it is probably time to drag yourself into a doctor, there may be severe damage that is creating muscle imbalance and minimizing your mobility.

Lastly, invest in a foam roll and roll and stretch every single day. Flexibility helps reduce injury from those oopsie moments like slipping on ice or rolling your ankle. Loose muscles and ligaments along with strong stabilizing muscle will help your reaction time and will help you avoid most disasters. :D

Stay happy and healthy!!! :D