How to avoid injuries
Adhere to the following and you will be able to train for a long lifetime, without suffering anything other than perhaps occasional minor injuries.
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Use immaculate exercise technique—never cheat or use loose form.
- Always warm up thoroughly.
- Adhere strictly to a smooth and controlled rep cadence.
- Even if your body can tolerate singles and very low-rep work, avoid using such high-force training for long periods. And use maximumeffort singles only very prudently. If you body is not suited to singles and very low reps, stick to medium and high reps. Use a rep count for a given exercise that suits your body.
- Only use exercises that are appropriate for you, and where appropriate modify them to make them safe for you. No exercise can be good for you if it hurts you.
- Stay clear of risky movements, e.g., behind-neck exercises.
- Use exercise poundages that are correct for you : only use a weight that lets you just squeeze out your target reps in good form.
- Avoid excessive ranges of motion.
- Respect your physical limitations.
- Personalize your training—only you can know your strengths, weaknesses and limitations. What works well for someone else, including a training partner, may literally ruin you.
- Avoid “rushes of blood” that lead to reckless training.
- Always be focused and attentive while you train.
- Do not overtrain. For example, if you squat hard twice a week you may get sore knees. But squat hard just once a week and you may experience no knee soreness. Excessive training frequency causes injuries.
- Keep yourself supple.
- Avoid medium- and high-impact aerobic work.
- Eat healthfully.
- Do not cut corners with your rest and sleep schedule.
- Avoid extreme muscular soreness by gradually introducing changes in exercises and training formats.
Injuries often need a multi-faceted treatment for full recovery.While trigger point therapy and chiropractic may be the most influential therapies in many cases, do not discount the potential benefit of some other therapies. Seek professional help.