Avoiding Injury in The Gym

There are two ways to cause us injury when we go to the gym: very intense and with bad technique exercises or doing repetitive but moderate intensity exercises. While the first can cause fractures, cracks and tears, seconds lead to tendinitis, nerve compressions, or fractures by stress.

With simple and general guidelines to remember we can avoid this kind of injury when we go to the gym, we just have to be vigilant when we carry out the exercises and follow the following tips:

  • Avoid hyperextension and hyperflexion of all joints in general, and the knees and lower back especially. For example in the exercise of squats the knees should not extend beyond the 90 ° and the bench press elbows either, as in the positive phase we should not extend the 180 °.
  • Beware of the neck: the rapid, uncontrolled movements often nervous problems in the cervical area. We must avoid making full rotations of neck, or exercises that involve much effort and where the head is not supported.
  • The lower back should not be curved in excess When make some effort. When performing abdominal, they act up to a rise of about 30 °, from here the lumbar region suffers most and muscle that acts is mostly iliac psoas, so it is important to always have your lower back resting on the ground. Similarly, when we perform lumbar exercises, it is not advisable exceed the midline of the body, i.e., do not force the extension.
  • Exercises that involve rotations of the knee must be very controlled, well doing them with low weight or external aid. Movements with rotations of the knee, and more if we add a Flex, meniscus and ligaments suffer much, so an excess of repetition or intensity will lead to injury.
  • Avoid Valsalva maneuver to hold our breath when we make the effort. This greatly increases the pressure intra-abdominal and intrathoracic causing an increase in blood pressure, which is not nothing does.

And as no, never forget to consult your monitor so you explain well how to do the exercises and that suits the load your chances.

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