Three Tips to Stay Injury Free

At the start of a new workout plan you’re eager to see results.  You bust your butt and everything is going well until it suddenly comes to a screeching halt and you become sidelined with an injury.  In that instant all momentum is lost and it’s easy to spiral into regression. At Bodymass, our primary focus, in order to keep all members reaching their goals, is to avoid injury.  

Checkout these three tips to reduce your risk of injury, keep your fitness routine progressing forward, and ultimately maximize your results.  At Bodymass we’ve implemented all three of guidelines into our programming, so without you even knowing it you are already proactively avoiding injury.  To reduce your risk even more, be sure you adhere to these three beyond the walls of Bodymass.

1. MOBILIZE

As children we are naturally mobile.  We’re on our feet moving, changing position, and adapting to the world around us.  As adults these abilities naturally decrease due to our new, generally sedentary, environment.  In fitness, mobility is the ability for our joints to move through a full range of motion. While our bodies are designed to do this, our lifestyle becomes inhibiting.  Increased stress that brings our body into a forward flexed position, being hunched over a phone or computer and sitting all day are all culprits for becoming less mobile.  While we can’t always get out of these positions in our daily life, we can minimize the negative effect by increasing our mobility thus giving our joints the ability to adapt to extended ranges of motion in our workouts. The easiest way to do this is by adding mobility drills into your daily routine.  Checkout this instagram video to watch a mobility routine in superspeed. The goal is to get all major joints to go through a slow controlled, but maximal range of motion. We apply mobility drills from our in-house Physical Therapists to all Bodymass warm-ups and workouts.

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2. MOVE WELL

Perhaps the most obvious tip to avoid injury is to make sure you’re doing exercises correctly.  Most people can’t see themselves workout, or don’t know what it feels like to do an exercise correctly, so this often becomes a challenge .  Having a coach provide a watchful eye during your workouts is imperative, but even more important we want you to create the body awareness to be able to feel the change in movement.  At Bodymass we keep our group training small so that our coaches can see everyone perform each exercise. If someone isn’t doing a movement properly, we can quickly step in to correct form.  Over time, with continued repetition and understanding of that exercise, you are able to feel what it’s like to do a movement correctly. For those who are still having a difficult time learning to move well, we recommend either 1-on-1 Private Training, or scheduling a consult with one of our in-house Physical Therapists at Performance Care Clinics.

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3. RECOVER

When pursuing a serious goal, it becomes very easy to overexert and not listen to your body.  Oftentimes in fitness we think that “more is better” when in actuality “better is better.” One easy way to give your body a chance to be “better” is to make sure you’re not working out every single day - give yourself a day of rest.  This is imperative to allow your body and nervous system a chance to recover and improve. Control the intensity and duration of your workouts - you don’t need to do multiple workouts a day, or work until you’re on the brink of passing out.  When your brain and body are tired you’re more likely to injure yourself. We schedule our workouts at Bodymass so that our members are only lifting heavy 4 days per week, and are only participating in high intensity workouts no more than 3 days per week.  We encourage our members to do heavier lifting days 3-4 days per week, and supplemental conditioning days 1-2 times per week.

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By following these three tips, you will be on an expedited path to results by decreasing your chance of injury.  Try implementing them into your routine. Your body will thank you!

Written By: Virginia Kinkel