How to prevent (and treat) injuries and pain in the gym

Some tips to prevent and eliminate pain from gym training

Some tips to help you not only prevent injuries but also eliminate annoying pain, and what to do in case of injury.

Attention, these are only small suggestions, and if you are already injured, you should consult a doctor, and not read an article on the internet.

The goal here is above all prevention.

Prevent Pain

Do not go straight to the deadweight bar to do your maximum weight when you reach the gymnasium, heat up first.

Do a good warm-up, especially on the muscle you are going to work on in that same workout.

Some examples you can use for heating.

  • 5/10 minutes of cardio before starting the workout.
  • Some Exercises no weight.
  • Some warm-up exercises with light weight, for example, with a pair of light dumbbells do 2 or 3 different exercises.
  • 1 or 2 sets of the first exercise of the training with a light weight and 15 repetitions.

Choose at least one of these strategies.

Perform the exercises with the correct technique.

Look in the mirror while you do the exercise, but don't get too distracted by it.

Ask someone to confirm that you are doing the exercise in the right posture.

If even with warm up and correct form you get injured regularly, something is wrong.

  • Are you following a good diet?
  • Are you getting enough rest?
  • Yours training plan, how it is?

You can also try a supplement of Glucosamine and Omega 3, both good supplements to prevent injuries and joint pain.

Eliminate Painpains

Pain in the shoulder?

Back pain?

Anyway, muscle pain?

Search the pharmacy for a product called BioFreeze.

A real lifesaver for that annoying pain in the shoulders.

Topical application, the BioFreeze it will freeze the area in question, eliminating the pain.

Try it.

But be careful, if the pain exists, it must be treated.

This product only serves to relieve annoying pain from time to time, not to train when you are injured.

Treating Pain

Stop training.

To treat mild pain use a product with Diclofenac, the common Voltaren, topically applied.

It is an anti-inflammatory, not subject to a prescription, that will act against the injury you may have contracted.

If it is moderate or severe pain, of course, consult a doctor.

The goal will always be to prevent and not treat.

Finally, if there is pain, discover the source.

It is usually due to poor execution of exercises or excessive overload, review your training and understand where you are failing.

We also advise you to take a look in this article, which addresses the subject of tendon injuries in a much more in-depth way.

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