Avoiding Injury While Strength Training

Strength training can benefit athletes in any sport, and not just the obvious ones like football. Tailoring your strength training plan to the needs of your particular sport can help improve your performance and prevent injury at crucial times. It is important, however, for any athlete engaging in a strength training plan to ensure they are training safely in order to avoid injury.

Warm Up

Safe and effective strength training begins before you even pick up a weight or do a single pushup. It’s important to always warm up for 5-10 minutes before engaging in any physical activity. Warm muscles are less prone to strain and injury. A walk or light jog is a simple and effective way to properly warm up your muscles for strength training. For a more in-depth warm up program, consider these stretching best practices to help avoid injury.

Proper Technique

Once your muscles are warm and you’re ready to begin, there are a few things to keep in mind. Practicing good form for every exercise is key to avoiding injuries while strength training. Proper form and tempo not only help you avoid injury, but they can also improve your strength gain when compared to improper form. If you’re unsure about proper form, consider participating in a class or one-on-one training session with a professional who can help you learn proper technique.

Go at a Reasonable Pace

It’s easy to get excited about a new strength training program, but it’s important you don’t push yourself too hard too quickly. Slowly increasing weight or resistance for your exercises allows you to gradually increase challenge for your muscles and avoid additional strain or injury. Lifting an appropriate amount of weight for your level of strength is key. Start with a weight you can lift comfortably 12 to 15 times and build from there as your strength increases.

The body also needs time to rest and recuperate between strength training sessions. Leaving at least 48 hours between strength training sessions will give your muscles the time they need to heal and get stronger. If you’re recovering from an injury or illness it’s extra important to give yourself additional time to heal and recover.

Gain, No Pain

Strength training should not cause pain. If you are experiencing pain while completing an exercise, stop that exercise immediately. Stick to a range of motion and weight level that feels more comfortable and gradually work your way up. If pain persists or is severely impeding your progress, schedule an appointment with a sports medicine physician to check for any underlying issues that could be causing your pain.

At Winning Health, Dr. McMarlin and Dr. Upshaw both have a wealth of experience in the world of medicine, but also have long track records as athletes themselves. Because they are so familiar with both sides of the doctor-athlete relationship, Dr. McMarlin and Dr. Upshaw understand the importance of getting patients back in action as quickly and safely as possible. Don’t let pain hold you back from reaching your strength training goals.