5 Ways to Prevent Pain and Injury When Beginning a New Workout Routine

Injuries are an inevitable aspect of an athlete's daily routine. Nevertheless, you can minimize them by adhering to these five guidelines.

If you've ever attempted exercise, or are just beginning, you're likely familiar with the muscle soreness and potential for injury that can accompany it. Indeed, those who engage in regular physical activity are more susceptible to injury than the average person. Take, for instance, cricket players; unless they're as resilient as Virat Kohli, most have experienced game interruptions due to injuries. Even athletes who spend much of their time sprinting on the field have encountered pain. Consider Neeraj Chopra, the recent Olympic gold medalist for India, who took a six-month hiatus to recover from a back injury.

Despite the presence of medical professionals and certified trainers, avoiding pain and soreness entirely is nearly impossible. However, you can take steps to minimize the risk of injury by proceeding with caution. Therefore, if your New Year's resolution involves hitting the gym, here are five strategies to help you steer clear of muscle soreness and injuries.

1. Avoid Heavy Powerlifting

Excessive strain from lifting heavy weights often leads to muscle soreness and tears. While weightlifting can be beneficial for overall health, it's essential to differentiate between weightlifting and powerlifting. Powerlifting involves lifting very heavy weights for just a few repetitions, placing significant stress on the body. Weightlifting, however, focuses on training for repetitions, which promotes strength and metabolism. When lifting weights, prioritize proper form and technique over simply lifting heavy weights for a low number of reps.

2. Avoid Overtraining

Consistent, excessive stress is a common cause of injuries and muscle tears. Many individuals mistakenly believe that exercising every day will yield rapid transformation. However, this approach increases the risk of injury. Just as you take breaks from work on weekends to rest, your body also requires rest from exercise. Optimal practice involves exercising for three days and then allowing one day of rest before resuming. This routine helps prevent overexertion and promotes muscle recovery.

3. Focus on Proper Form

Improper exercise technique can lead to back pain and shoulder discomfort, particularly during back exercises. If you're new to working out or just starting a fitness regimen, consider hiring a personal trainer. While it may be a financial investment, a personal trainer can teach you proper exercise fundamentals and guide you through your fitness journey, reducing the risk of injury.

4. Prioritize Warm-Up

Neglecting to warm up before exercise is akin to being caught off guard by an unexpected meeting with your boss about a project. You're likely to feel unprepared and may struggle to perform optimally. Similarly, a proper warm-up is essential for priming your body before exercise, reducing the likelihood of pain and injury. Start with five to ten minutes of light stretching or jumping jacks to elevate your heart rate and prepare your muscles for the workout ahead.

5. Undergo Blood Testing

Frequent injuries can often stem from deficiencies in essential vitamins and minerals, highlighting the importance of internal health in injury prevention. Consider scheduling a blood test every six months to assess for any deficiencies. Once you have the results, you can tailor your diet and exercise regimen to address any identified deficiencies, ultimately promoting better overall health and reducing the risk of injury.