As the weather warms, more people are heading to the gym to improve their fitness and health. However, as an Osteopath, I often see a rise in gym injuries during this time. While it’s impossible to completely eliminate the risk of gym injuries, these strategies can help you reduce the likelihood of getting hurt and keep you on track with your fitness goals.
1. Warm Up Effectively
A good warm-up is essential for preparing your body for exercise, but it doesn’t have to be long or complicated. The goal is to increase your heart rate, improve blood flow to your muscles, and enhance joint mobility to reduce the risk of injury (Better Health).
Start with 5–10 minutes of light cardio, such as walking, cycling, or jogging. This helps raise your core temperature and get your muscles ready for activity. Next, incorporate dynamic stretches, which involve controlled movements that take your joints and muscles through their full range of motion, e.g:
- Leg swings: Swing your legs forward and back, or side-to-side, to loosen up your hips.
- Arm circles: Rotate your arms in small, then large circles to warm up your shoulders.
- Bodyweight squats or lunges: These prepare your lower body for lifting or running.
2. Start Slow, Progress Gradually
Avoid the temptation to push too hard too soon. While motivation is great, overloading your body too quickly can lead to injuries. Gradually increase your weight and workload to allow your body to adapt safely to the new demands (Premier Sports and Spinal Medicine).
This approach aligns with progressive overload principles, ensuring your muscles and joints adapt over time without overstraining (Better Health).
A helpful rule of thumb: If you can’t lift or lower the weight safely, it’s too heavy.
3. Master Your Form
Using proper technique is crucial for preventing gym injuries and ensuring the right muscles are being worked. Poor form often results in excessive strain on joints and connective tissues, increasing the likelihood of injury (Australian Fitness Academy).
If you’re unsure how to perform an exercise, don’t hesitate to ask for guidance. Many gyms offer introductory sessions or personal training services to help you build confidence in your technique.
4. Follow a Training Program
Having a structured workout plan not only saves time but also reduces injury risk. Switching exercises too often can prevent your body from adapting and improving while sticking to a program helps track progress and refine your form (Premier Sports and Spinal Medicine).
Consistency is key. Following a program allows you to progressively improve strength and endurance while minimising the likelihood of overuse injuries.
5. Prioritise Rest and Recovery
Your muscles grow, recover, and adapt during rest—not during your workout.
Aim for sufficient sleep and allow your body time to recuperate. Rest days are equally important, as they give your muscles and connective tissues time to recover and reduce the risk of overtraining injuries (Better Health).
Pay attention to signs of overtraining, such as extreme fatigue, persistent soreness, or pain. If needed, consult a healthcare professional. Recovery is a critical part of fitness success and injury prevention.
6. When Pain Strikes, Don’t Ignore It
As an Osteopath, I’ve seen my share of gym injuries. If you’re experiencing pain during workouts, it’s better to address it early rather than push through it. Book an appointment with us—we’ll help you recover and return to the gym safely and quickly!
Dr Michael Caruana
Osteopath
Our practitioners are always here to help; click here to make a booking.
References
- Premier Sports and Spinal Medicine: 35 Ways to Stay Injury-Free When You Return to Sports or the Gym
- Better Health, Victoria State Government: Resistance Training – Preventing Injury
- Australian Fitness Academy: 10 Tips to Avoid Getting Injured During Exercise
- Exercise Right Australia: The Importance of Warm-Ups and Cool-Downs