Exercise is hard on the body. As an athlete, you push it to the max. Each day creates a new potential for injury. Without limiting the risks you will fall prey to injury. Understand what your body needs with these injury prevention tips.

Let’s check out, ATHLETIC LAW!

1. Adequately warm-up. A proper warm-up involves warming up the body. You should focus on a fast paced walk to a light jog. If exercising, focus on using several warm-up sets using light weights and low reps. You should feel loose and not exerted. The warm-up is only to warm the working muscles.

2. Try to stay hyrdated. Not being properly hydrated leads to early fatigue. This can also decrease performance by 10%. The exercise becomes sloppy and focus decreases. The chances of injury increase greatly.

3. Have a stretch. After your workout your muscles are slowly tightening. Without proper stretching these muscles remain tight. They lead to tighter muscles the following day. Tight muscles will increase the instance of muscle strains and pulls.

4. Lift smarter not necessarily harder. The gym does not need your ego. Head to the gym and lift with focus. Be smart when lifting and know your weight limits. If you intend to lift heavy, be sure you are prepped. The exercise regimen should slowly and steadily build to heavy lifting. Lifting too heavy is the number one cause of injury in the weight room.

5. Exercise at your level. The level of training you are at will dictate the exercises you can perform. Do not force yourself to the next level until you are ready. Seek out a trainer and let them help you with a routine. The trainer will also be able to help you utilize different lifts to achieve your goals. Exercising beyond your fitness level leads to poor lifting practices.

6. Take a nap. Inadequate rest is another performance issue. Without rest your body is also not able to properly recover. By napping and sleeping at night your body can release its’ natural repair hormones. We’ve all tried to operate on little sleep and we’ve all paid the price.

7. Increase intensity gradually. Lifting at your level and lifting smart play a role here. Always head to the gym with a plan. It is unsafe to decide to try achieving your max without proper preparation. The encouragement from gym buddies can lead to these decisions. Plan well and plan often.

8. Check your form. Lift with proper form. Use the proper weight for the lift. By lifting with poor form or too much weight you dramatically increase risks. You end up adding in additional muscles to the lift. You may also add in some explosive movements that put your body in an unstable position. Improper form is the second leading cause of injury in the weight room.

9. Listen to your body. The body can only handle so much wear and tear. If you have been training for weeks on end, take a break. Your body will provide these signals. You definitely need to listen. It is always the week after a peak or personal achievement that an injury occurs. You pushed so hard, yet decided to keep going. Listen or learn (yes, you read that correctly)!

10. Appropriate attire. The gym should not be about fashion. Wear comfortable clothes that fit! Do not sag your shorts or wear a shirt that is too small. The clothes should fit without restrictions.

11. Watch your weight. Being too heavy or too thin can lead to joint issues. Too much weight leads to stress on the joints. This can make them work harder than normal. Being too thin can create weak joints due to poor nutrition. Your body’s immune system can also be suppressed. This makes you more susceptible to sickness and injury.

Athletic Law! Learn it, understand it, and remember it! These tips can help prevent injury and keep you on top. We want to see you achieve your goals! Do not be the one watching from the sidelines.