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The reality is that with any physical activity comes the real risk of injury. Many injuries are completely preventable by following a few key rules of thumb:

1) Warm up thoroughly - A good warmup is essential before you ask your body to do anything strenuous. If you’re going to hit the weights, do 5-10 minutes on the treadmill or bike just to get the blood flowing, HR elevated slightly and body temperature raised. Consider doing ab work first to continue warming up your body. Then ease into your workout by doing the first movement with no weight at all for 10 or 20 reps. Then add some weight and do 5 or 6 reps. Add some more weight for 3 reps. If you feel warm & loose, get to work.

2) Use proper form – The easiest way to get hurt is by not knowing what you’re doing! Learn how to perform exercises correctly and you’ll avoid many problems.

3) Strengthen weak areas – The posterior chain is the weakest link in the body chain for many. Composed of the erectors along your spine, your lower back, glutes and hamstrings, a strong posterior chain is essential for functional strength and body balance. You must train it, not train around it.

4) Keep your shouders healthy – Shoulder injuries are among the most common for athletes and fitness enthusiasts. It’s a complex area, and the muscles there are often weaker than the larger back and chest muscles. Yet the shoulders are involved in all the back and chest movements. The rotator cuff is the usual culprit when it comes to shoulder pain and strengthening your rotators is simple and quick, but ignored by almost everyone.

5) Don’t ignore pain – This is where I believe your prehab is most important. Strains, sprains, aches and pains are unavoidable. Don’t let them become full blown injuries. See my post on dealing with pain and remember that ice is your friend.

By using your head and listening to your body, you can stay healthy and injury free. Take it from me; I’ve been hurt and had to rehab and prehab is infinitely preferable.

Knowledge is Power, Execution gets Results

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