Everyone gets injured at some point within their life, its a matter of fact. But there are ways in which people can minimize the chances of getting injured, through some simple steps.
1. Minimize strength imbalances: Muscle imbalances are scientifically proven to cause injury, it is said that an athelet is 2.6 times more likely to have an injury if an imbalance in hip flexibility is more than 15%, so for example if you only ever squat without ever thinking of your hamstrings, this can cause major problems. Always try and achieve equal strength in opposing muscles.
2.Do Not Skip Over The Warm Up: A warm up using just the bar is not a very useful warmup ! gradually reach the weight you are trying to use, as this will get the muscles warmed up, plus it will get your body a bit more used to the weight, and wont be such a shock to your body.
3.Think... Flexibility: Flexibility is always overlooked, when people warm up, they always just use a lighter weight, or casually walk on the running machine before going for a run. Look into specific stretches and set aside a specific amount of time to stretch. This will help in the long term, as one of the major reasons behind loss of strength is lack of suppleness in the muscles.
4. Do Not Forget The Little Muscles: There are lot more muscles that are working hard when your at the gym, than just the big ones, for example when doing chest workouts, one of the most common forms of injury is a rotator cuff injury, and always make sure that these little workouts, are warmed up.
5.If Injured, Do Not Rush Into Heavy Workouts! People think that if there is no pain after a major injury, that it should be able to handle the weight that it could before you got injured. This is a big problem, as all this achieves is more injury. Take your time getting back into it, and listen to your body, if it doesnt feel right stop !
Heres a little video, just showing some rotator cuff excercises
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