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7 Effective Tips to Prevent Common Workout Injuries

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Working out provides your body with plenty of benefits, but you also risk injuring yourself if you exercise incorrectly. An injury won’t only prevent you from staying active, but can result in serious pain. Below you’ll find seven tips you can use to help prevent common workout injuries. 


what causes workout injuries?

Numerous things can result in workout injuries. These include overexertion, being dehydrated, or even wearing the wrong type of shoes. 


what are common workout injuries?

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There are a variety of different workout injuries that commonly plague people. Some of these include:

  • Sprains
  • Muscle strains
  • Tendonitis
  • Rotator cuff tears
  • Shin splints 
  • Muscle cramps

7 Tips to prevent frequent workout injuries

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always stretch

One of the best ways to help stop workout injuries is to stretch. Stretching helps to get your body ready for intense movements. This won’t only prevent injuries, but can increase your flexibility and ensure essential nutrients reach your muscles. 

There are plenty of stretches you can do before a workout. These include jumping jacks, walking lunges, and knee pulls. 

You could also invest in a foam roller. This device provides your body with a soft massage as you roll over it, but also increases your blood circulation. A foam roller will warm up your muscles so they’re ready to safely move. 


drink enough water

Water is crucial to drink if you want to prevent workout injuries. Many people who exercise don’t realize that their body is dehydrated. This not only can lead to side effects like fatigue and dizziness, but also muscle strains and bone fractures. 

By drinking water, it will keep your body energetic and also provide fluid around your muscles, joints, and tendons to ensure they’re able to move correctly. It also encourages important nutrients to flow through your body so that it’s constantly getting the vitamins and minerals it needs to keep up with the exercises. 


vary your exercises

Sometimes varying up your workouts can also help prevent injuries. If you perform one workout too much, it can put strain on certain parts of your body. This can lead to it being more susceptible to injuries. 

Because of this, it’s important to mix up your workouts. One day you might do upper body exercises and the next day you do lower body ones. Alternating between these will help you to build a strong body without fear of injuring it. 


check your shoes

If you’re wearing the wrong shoes, your body won’t be supported as you move. This can result in quite a few injuries to your musculoskeletal system. Most workout shoes are designed to help cushion your feet as you move and incorporate shock absorption so kinetic energy doesn’t hurt your bones and joints. 

To find the right workout shoes, you’ll need to consider the type of workout you plan to do. For instance, if you want to run on the treadmill, you’ll need to invest in running shoes. On the other hand, if you want to weightlift, you’ll want to use flat-soled shoes which are designed to grip the ground so you’re able to keep your balance. 


eat plenty of protein

Protein is an important nutrient that helps to build body tissue. It also heals damaged muscles and bones. By consuming protein, it will help to prevent your body from becoming easily injured because it strengthens these body parts. 

Some protein options to enjoy before your workout are:

  • Eggs
  • Chicken
  • Greek yogurt
  • Lean beef
  • Lentils
  • Pumpkin seeds
  • Ezekial bread

know when to stop

One of the best ways to prevent common workout injuries is to know when to stop. If you try to push your body past its limit, you’ll not only feel exhausted, but it will cause your body to strain itself because it’s trying to keep up with the motions. 

If you start to feel pain, chills, or have a headache, your body is warning you that you’re overdoing it. Ideally, you should work out for about 30 minutes at a time and then take a short break so your body can recover. 


get a massage

A chiropractic massage can stop workout injuries because it increases blood flow throughout your body. This will push plenty of oxygen and nutrients into your bloodstream, something which keeps your bones, tendons, and muscles strong and healthy. It will also increase flexibility so you’re able to move easier as you exercise. Some of the most popular types of massages to help stop injuries include Swedish massage, remedial massage, and deep tissue massage. 

Massages can be helpful after a workout to help relieve sore muscles and reduce tension. They’ll also improve your immune system so your body is able to stay energetic. 


If you want to make sure to prevent common workout injuries, definitely keep these tips in mind. They’re not only somewhat simple, but provide many other health benefits as well. 



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