5 tips to prevent an injury from happening

Having an injury is the last thing an athlete would want, it’s like a nightmare that hunt them down even if they recovered from it.

They will always think that it will recur and sometimes it does.


What we can do is prevent it from even happening, and here’s some tips to help you never get injured:

1-warming up

I know it’s a basic tip and you might heard of it before, but many people don’t do it right or  they just skip it even though it’s very important.

The ideal Warming up should consist of 3 parts:

1-low intensity cardio training (5-10 minutes until your heart rate rise and you start sweating).

2-dynamic stretches (5-10 minutes).

3-light weight exercise for the muscle you are training (2 sets for 15-20 reps).

2-cooling down

Almost everyone doesn’t cool down at all or even don’t know that there is something called cooling down.

After your workout, your muscles are full of lactic acid which is responsible for the pain you feel after a workout (muscle soreness),

So in order to ease the pain and recover faster, you should cool down by:

1-decreasing the intensity gradually (e.g: if you are running don’t stop suddenly, you should slow down and walk for 10 minutes until you stop).

2-doing some passive stretching exercises for 10-15 minutes.

3-watch your technique

The most common reason for injury is a wrong technique, you can do warm up and cool down as much as you want, but if your technique is bad you will get injured no matter what.

So, before you add any extra weight or intensity make sure that your technique is perfect.

Related: you are doing your deadlift wrong!!

4-Take joint supplements

Let me try to explain this in a simple way;

Your joints contain a fluid (synovial fluid) and some substances (hyaluronic acid, glucuronic acid and D-N-acetylglucosamine) that keeps these fluid into the joint to preserve it’s healthy and functional.

These substances decrease With aging and over stress on your joints which make your joints stiff and weak due to fluid loss.

What the joint supplement does is giving you these substances to prevent any more damage to your joints.

So, If you are a young athlete who train hard with high intensity workouts,  you should consider taking it from now to have healthy joints when you get old.

5-Increase the intensity gradually

When you start a new activity like weight training or running, your body isn’t used to this kind of new high intensity activity and it may cause an injury if the intensity is too much for your body to handle.

So, we always advice to start small (e.g; with light weight) and increase the intensity as you progress over the weeks to help your body adapt to this new stress.

Here’s what you need you need to know…

injury isn’t hard to prevent, all you have to do is applying these 5 tips: warm up, cool down, perfect technique, joint supplement and gradual intensity.