Injuries during workouts are often caused by individual mistakes rather than the equipment or the type of exercise. Many injuries occur because people choose risky exercises over safer alternatives.
As a fitness enthusiast, you need to understand the importance of proper workout form and how to bring better results by following safe practices instead of taking dangerous paths.
In this article, let's go through some popular exercises that are risky, and we will suggest better alternatives for you to consider.
Before that, you must be aware of some of the common injuries that can happen due to bad workout choices.
Lower Back Pain
Incorrectly lifting heavy weights can cause lower back pain. To prevent this, lift with your legs, keep your back straight, and avoid sudden jerky movements. Going for core-strengthening exercises such as planks can also help to prevent lower back issues. It's vital to practice good form and pay attention to how your body feels during and after workouts.
Additionally, using proper weightlifting techniques like engaging your core muscles can reduce the risk of lower back pain. Wearing a weightlifting belt can also provide extra support for your lower back during heavy lifts.
Strained Muscles
This occurs when you push your body beyond its limits. Making too much physical effort during workouts can lead to muscle strains, which are painful and require time to heal. To avoid this, gradually increase the intensity of your workouts and include rest days in your schedule. It's essential to allow your muscles time to recover and rebuild strength.
Using proper warm-up and cool-down routines, and adding a variety of safe exercises into your routine also can help to prevent injuries and muscle strains. Alternating cardio, strength training, and flexibility exercises can give your muscles time to recover.
Knee Injuries
Knee injuries are common among gym-goers, especially when doing exercises like squats and lunges. To prevent unnecessary strain on your knees, ensure you're following the correct form. Using proper techniques, such as keeping your knees aligned with your toes during squats and lunges, can significantly reduce the risk of injury.
Including low-impact exercises like cycling or swimming into your routine can help improve knee strength and flexibility without putting excessive strain on the joints.
Always wear the right footwear and maintain good posture to prevent this. Strengthening the muscles around your knees, such as your quadriceps and hamstrings, can also provide better support and stability.
Ankles Injuries
Ankle injuries are another common injury in the gym. They often happen when you twist your ankle during activities or fall awkwardly while jumping or performing dangerous lateral movements. To prevent this, always warm up properly, wear suitable footwear, and be cautious when landing.
Strengthening the muscles around your ankles and improving your balance can also help prevent ankle injuries. Exercises like ankle circles and calf raises can enhance ankle stability and reduce the risk of injury. Also, consider supportive shoes with good ankle support and cushioning that can further protect your ankles during high-impact activities.
Wrist Injuries
Wrist injuries can happen during exercises that require a strong grip or repetitive wrist movements. Strengthening your wrist muscles can help prevent injuries. Adding exercises like grip strengtheners and wrist curls into your workout routine can improve wrist stability and reduce the risk of injury. Using proper techniques during exercises, such as maintaining a neutral wrist position and avoiding excessive bending or twisting, can prevent potential risks.
Rotator Cuff Injuries
Overlifting weights and repetitive shoulder movements often lead to rotator cuff injuries. To minimize these risks, always maintain proper form, avoid excessive weights, and incorporate shoulder-strengthening exercises into your routine. Exercises like external rotations, shoulder presses, and lateral raises can help build strength and stability in your shoulders.
The biggest takeaway so far is to follow proper exercise form and avoid risky exercises to keep your body healthy and prevent injuries. Let's check out some risky exercises people do and the safer options you can rely on.
Lat Pull-down Behind the Head
Only individuals with flexible shoulder joints can keep their spines straight enough to perform this exercise in the proper form. If the bar strikes the back of the neck, it could harm the cervical vertebrae.
For a safer lat pull-down, lean back slightly on the pull-down machine, use a wider shoulder grip, and draw your shoulder blades down and together. Engage your abdominals to stabilize your body and avoid using momentum to move the bar. This exercise effectively targets both the lower and upper back muscles.
Upright Row
Pulling weights, a barbell or a weighted cable bar up under your chin during an upright row can compress nerves in the shoulder area, leading to discomfort or injury. Instead of performing an upright row, strengthen your shoulders with a front or lateral shoulder raise. This involves pushing weights to the front or side of your body while maintaining a slight bend in your arms, providing a safer and more effective alternative.
Military Press behind the head
Lifting a barbell up and down behind the head during a military press could harm the cervical vertebrae. A safer alternative is to hold the bar in front of your head while keeping your upper body upright and the bar no lower than your collarbone.
Squats using the Smith Machine
Using the Smith Machine for squats is challenging due to the rigid bar forces and your body will be in unnatural and potentially dangerous positions. Additionally, people often place their feet too far in front of their bodies, which worsens the condition. A safer alternative is to perform free-weight squats. While weights aren't necessary, they can intensify the exercise if you maintain proper form.
Deep Bench Press
The bench press is an excellent exercise for building muscle and strength in the chest and triceps, but it requires keen attention. When loading the barbell or dumbbells, it's crucial not to lower the bar too far. A safer alternative is to test and stick to your natural range or consider doing push-ups instead.
Every type of workout offers physical strength and mental satisfaction. However, listening to your body and avoiding risky exercises will help you stay healthy. Choose simple and safer alternatives to stay away from injuries and maintain your ability to participate in desired physical activities.
