prevent a workout injury Castle Gym

7 Ways to Prevent a Workout Injury

In Castle Gym by marketing

A workout injury can happen to anyone, whether you are advanced or a beginner. If you’re a regular gym go-er, you will be tempted to get back at it straight away. It’s important to follow these steps to ensure you can prevent a workout injury from happening.

However, if injuries do occur, we have put some helpful tips and advice at the bottom of this blog to help you recover quickly! Here’s our:


1. Ease into your workout

When starting a workout, or a new exercise routine, it is very important to make sure that you start off slowly, with low volume, and then gradually increase it.

It is also important to know your limits and not push yourself over what you are capable of doing.

To prevent a workout injury, you need to make sure you are warming up your muscles and cooling them down after each workout. Whether that is by going for a walk or doing an intense full-body workout.

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2. Vary your workouts

Try not to overuse one muscle group in a short period of time. We recommend trying to switch every muscle group every time you train.

If you overuse muscle groups too frequently, it can lead to various injuries such as shin splints and tendinitis.

3. Tailor your workouts

If you suffer from medical problems or have any limbs that are prone to injury, we recommend training those to be stronger.

Obviously, don’t work out the limb to the point of intense pain. It’s always a good idea to check the problem over with your doctor and make sure that it is safe to work on that area of your body.

4. Don’t push yourself too hard

A lot of the time, people say that you’re not gaining anything if you’re not hurting. However, this isn’t entirely true.

You can still reach your goals, without feeling intense amounts of pain. If you feel lots of pain during your workouts, the chances are you’re injured.

5. Stay hydrated

Staying hydrated before, during, and after your workout is crucial. When you work out you lose a lot of water through sweating.

It is recommended to drink about 2 Litres before, during, and after your workout.

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6. Wear comfortable clothing

When working out, it is important to wear clothing suited to your sport. For example, if it’s running, purchase shoes most appropriate for running.

Make sure that your clothing is also flexible and allows for movement of your body and muscles.

7. Invest in a Personal Trainer

Before starting any new workout routine, it’s always a good idea to have a meeting with a personal trainer who can show you step by step how to deliver the workout safely.

Personal trainers are also good for giving you advice on your fitness plans, meal plans, and mindset!

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Here at Castle Gym, we are home to a range of personal trainers who will be more than happy to help you reach your goals.

If injuries do occur, it is important to rest up, try and elevate the injury as much as possible, and apply a compression bandage to help minimise swelling.

Most injuries start to improve within a week. If your symptoms stay the same or start to gradually get worse, it is important to consult with a healthcare professional.

After your injury has healed, it is vital to get back into training and exercise slowly, not putting too much pressure on your body.

We are available to chat 7 days a week here at Castle Gym. If you ever need any help or advice, pop down to see us or contact us.

Happy training!