6 ways to avoid gym injuries

Here we are with another blog where we tell you about injuries in the gym and we're in be covering injury prevention. Now, Sutter to be proactive than reactive, we're gonna be covering some of the best things to keep in mind to help you not get injured because once you're injured, it's too late and can put you out for a while. 

So keep these things in mind and hopefully, you'll be able to stay away from any injuries and you can always feel like a bull.

 

1. Warming up 

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Now you might have heard people say this in the past but a lion doesn't warm us when you take down a weird Beach and that is true but he's also the king lion and a total apex predator and a badass and unfortunately we as humans with pre-workout pumping through our veins think we're apex predators and total but unfortunately once we step onto that weight without warm enough we could constantly injure ourselves and Purcell from us on that beach made I'm about to attack these weights because I'm a fierce apex predator. We want to do is jump on a treadmill elliptical or bike and also include some mobility either upper body or lower body depending on what the day of the week is, take around 10 to 15 minutes not even that long and make sure you're nice and warmed up. The muscles the ligaments they're loose and ready you get your blood pumping to provide oxygen to the muscles and ligaments to make sure you can be injury free in the long run.
Now your future self is going to thank your past self, trust us we are giving best tips through these blogs, so you know for warming up before every workout.

 

2. Rotator cuff injury 

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Four main muscles supraspinatus, infraspinatus, teres minor and subscapularis comprise the rotator cuff which surrounds and stabilizes the shoulder joint shoulder pain. When you reach behind you overhead or out to the site may be a sign of a rotator cuff strain.
A rotator cuff injury can cause a dull ache in the shoulder, which often worsens with use of the arm away from the body.
It typically results from repetitive overhead activity such as swimming throwing a ball and overhead shoulder movements like military presses. This can lead to rotator cuff strains when done repeatedly over time how to stay safe strengthen your rotator cuff muscles as part of your upper body program use a good posture and avoid repetitive overhead exercises with a weight that you know is too heavy and avoid lat pull-downs behind your neck.

 

3. Patellofemoral syndrome pain 

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Under the kneecap that worsens from running walking downstairs or sitting with bent knees for long periods of time could be a sign of patellofemoral syndrome also known as runner's knee. You may also hear a crunching creaking or grating sound you can get this from running jumping or squatting, a change in activity level such as an increase in running mileage can contribute to the pain.
Patellofemoral syndrome occurs when the bones in the lower leg are not lined up perfectly which causes an abnormal gliding between the patella ,the kneecap and femur, the fibers this misalignment can lead to wear and tear between the cartilage and surfaces of the bones causing pain.
How to stay safe? Keep the knees healthy with exercises that strengthen the quadriceps and hip flexors seated and lying leg raises are often prescribed for strengthening the quadriceps also avoid kneeling or squatting repeatedly.

 

4. Ankle sprain 

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Twisting an ankle doesn't just happen running outdoors, jogging on a treadmill in a gym can also result in an ankle sprain. The biggest problem running indoors on a treadmill is losing your focus on say a phone or an mp3 player and accidentally stepping half on and half off the treadmill while the belt is still moving, it forces you to jump off the treadmill quickly and if you land awkwardly your ankle may roll in an unnatural direction. Running outside on uneven terrain or up and off curbs it also increases the risk of an ankle sprain.
How to stay safe? Most treadmills have a clipped you attached to your clothes and stop the machine if you fall make sure that you use it, if you run outdoors stay on a level sidewalk or at apartment look for paved even walkways because uneven terrain and potholes can be a problem.

 

5. Stretching 

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Injured muscles may not be strong enough to support the joints, which can lead to joint injury. Regular stretching keeps muscles long, lean, and flexible, and this means that exertion "won't put too much force on the muscle itself,".

Healthy muscles also help a person with balance problems to avoid falls. The longer you lift the tighter your muscle and ligaments are going to get in the long runs, it's going to limit your performance and inhibit movement by stretching. Not only can you help prevent injury but you can also have a better range of motion. Here's the way we like to do it schedule-wise do some warm-up mobility for ten to fifteen minutes perform the work out and then do stretching afterwards for about ten to fifteen minutes it's going to be a lot of benefits you're going to be more flexible, you're also going to be able to achieve exercises such as the coveted ass to grass squat and hey who knows you might even get really adventurous and try a yoga class.

 

6. Myofascial release

Myo means muscle and fat shift means and now fashio is a thin skin that covers the muscle fibers themselves. Now if you're an active person you're working out which most likely you are and that's why you're reading this blog this faster this band that covered the muscle gets very tight now this can inhibit movement, it can limit performance and it can also cause pain. This pain can turn into really difficult condition which is myofascial pain syndrome so if you're just sitting there you're feeling overly tight, you're just not feeling good, maybe some of the exercises you're not performing well, this could be part of the problem.
Thankfully it's an easy fix so myofascial release is essentially buying a foam roller or a tennis ball or anything else that really you can give yourself a massage, you even get a golf ball if you want so what happens is what you're going to do is lay on the foam roll or a tennis ball and you're going to kind of hold in these areas that feel overly tight. Almost think about it like you're giving yourself a deep tissue massage, now these points that you're putting pressure on are going to slowly release and you're going to feel a hell of a lot better in the long run. So take some time in the morning in the evening or even after your workouts with stretching to perform some myofascial release and you're going to damn good afterward.

 

Summary

1.Warming up 

2.Rotator cuff injury 

3.Patellofemoral syndrome pain 

4.Ankle sprain 

5.Stretching 

6.myofascial release

 

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