10 Tips to Prevent Injury While Training!

Training injuries are just the worst, and also just part of life. But most are avoidable! Here are 10 tips to help you prevent injury while training.

Orthopedic surgeons, physical therapists, sports medicine practitioners and emergency doctors make a good part of their living treating training injuries, most of which were entirely preventable. Muscle tears, strains, sprains, ligament injuries, tendon injuries, and low back problems can and do occur, but the incidence of these injuries can be markedly decreased by following these ten simple, safe, easy-to-follow, and commonsense injury prevention precautions. Prevent training injuries so you can train longer, harder, and more productively.

WRITTEN AND PRODUCED by Jonathon Sullivan MD, PhD, SSC

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[lucasfortes]

This channel in criminally underrated, you guys should have a million subs!

[singhrustam]

Am the only one that’s in their twenties and still regularly watching this because it’s the only channel with people lifting human friendly weights unlike those roided out giants on other channels doing impossible weights and finally a place you can relate? 😅

[arymniak]

Start too light, progress slowly, take the deload week and focus on recovery. Live to train another day. Train don’t test.

Injuring yourself in training defeats the purpose.
Great tips video. #10 is right on.

[ashwingurbuxani]

Here are the summarized 10 tips for injury prevention in the gym from the video:

1. **Warm Up Properly**: Cold muscles are less flexible and more prone to injury. Start with a general warmup to raise your heart rate and body temperature, followed by a specific warmup for each exercise.

2. **Avoid Pre-Workout Stretching**: Static stretching before workouts doesn't improve performance or prevent injury. Instead, consider stretching after training to improve blood flow and flexibility.

3. **Proper Exercise Selection**: Choose exercises that are safe and effective. The Barbell Prescription recommends the squat, press, bench press, and deadlift. However, individualize your exercise selection based on your specific situation.

4. **Stick to Your Program**: Avoid ego lifting and trying to lift more than you're prepared for. Consistent, measured gains are key.

5. **Maintain Good Form**: Proper form ensures the exercises are safe and effective. If your form deteriorates at higher weights, reduce the weight.

6. **Don't Train Unrecovered**: Ensure you're well-rested, hydrated, and not sick. Avoid training on injured body parts that haven't fully healed.

7. **Rest Between Sets**: Allow at least 5 minutes between most worksets to give your muscles a chance to recover.

8. **Use Supports When Necessary**: If you need wraps, straps, belts, etc., use them. They can help prevent injury and improve performance.

9. **Avoid Training in Extreme Temperatures**: Cold can make tissues stiff and prone to injury, while excessive heat can have broad-ranging negative effects, especially for older adults.

10. **Listen to Your Body**: Learn to differentiate between minor discomfort and potential injury. If something feels off, stop and evaluate. Consult with a healthcare professional if unsure.

Remember, the goal is to train safely and effectively, avoiding injuries that can set back progress.

[AlleyCat]

In my 30s and lifting heavy weights in the gym. Wish I knew these tips in my 20s! I follow most of these but recently made the mistake of working out un-recovered and strained my bicep! Ouch! But I immediately went into rehab mode and after a month and a half, I’m almost recovered. Amazing tips for all ages! Thanks!

[clometal]

Great video! I’m 27 and I do super intense sessions, and recently I’ve started to get quite serious injuries. You’re the only one talking about those stuff in such a clean and serious way!

[MichaelCarter]

Don't use up all your energy warming up. Save most for the work sets. For example, empty bar 10 reps, first load 5 reps, more weight 3 reps, maybe one more set with closer weight to target at 1 or 2 reps, and that is enough for me to get ready to do 5 sets of 5.

[danlauffer]

I love that clean well-ordered gym. Look at those lovely plants.😃

[JohnRhodes-lvrg]

I’m glad he shows how SAFE weight training is. The only exercise medium safer than weights is walking, imo.

[goatster_]

love your humor, so glad I found you, thank you for all your professional advice.

[bf]

great stuff! Glad I found you! I train every day in a fasted state I haven't had any problems and found that I still get a good workout/pump in I'm 56

[DB_pipes]

Love you brother! 54 and getting stronger…..

[samguapo]

I absolutely love your channel. You make my job telling oldies to exercise, easier. GO GO GO.

[arseniymaximus]

Thank you for providing quality information without annoying camera jumps. This is my first real competition prep I am under 8% bf and I feel like my joints starting to reject the idea

[koreanational]

Sub'd! You, sir is my hero, and my young 47 yr old self want to be like you when I get older. It is great to have someone to look up to, even at late 40's!

[sarasmile]

Thank you! I’ve been telling people for years not to pre-stretch.

[mrsprinkles]

I'm not over 50 but I feel like I will benefit from this material.

[Harry_]

Great tips, Sully...and love the book!💪

[fllrnmv]

Excellent advice!
Other tips:
- Avoid distractions when lifting heavy, including music.
- Rest between sets but stay focused on the exercise, ie don’t get distracted but just sit still and look at the timer til it’s time to lift again.
- Stay tight during the entire set.
- Correct bracing is critical, especially during the ‘bounce’ out of the hole in the squat.
- Still train even if you’re not feeling 100%, perfect is the enemy of good, unless you are truly sick - just use lighter weight.
- If injured, still train the body parts that are ok.

[mdrouin]

Mike from Elk Grove California age 63. Excellent video and true to form. He's right, listen to your body, use common sense, be safe, not sorry!!!!