Preventing Injury

Episode Transcript

Speaker 1 (00:01):
Hey everybody, and welcome back to rule the gym. Working
out over forty. We all know it's difficult, but we
can do it. I apologize for my voice. I'm getting
over the flu. Everything feels great, but my voice is
just lacking behind. So I'm sorry. You're just gonna have

(00:21):
to deal with it today. Last time we talked about
progressive overload and what exactly that was. Today we're going
to talk about addressing some common exercise related injuries. Inevitably,
if you lift heavy and go to the gym, you
are most likely going to encounter an injury. Injury. Hopefully

(00:46):
it's minor, so let's just talk about some of those.
So by building a solid foundation of strength and muscle
mass after forty is achievable, but it necessitates a mind
approach that prioritizes safety. While the rewards of strength training
are substantial improved mobility, increased bone density, enhanced cardiovascular health,

(01:11):
and a boosted sense of well being, the potential for
injury is a legitimate concern, particularly for older adults. This
is why understanding and mitigating common exercise related injuries is
very important. This section will address those injuries, providing actionable
strategies for prevention. One of the most prevalent concerns is

(01:36):
lower back pain, and I get this all the time.
This often stems from improper form during compound movements like squats,
dead lifts, and rows. The lombar spine is particularly vulnerable,
and incorrect lifting techniques can lead to strains, sprains, or

(01:57):
even more serious herniated discs. Prevention lies in meticulous attention
to detail. Before initiating any heavy lifts, ensure that your
core is engaged. Think about bracing your adomen I know
you're all doing this right now with me as if

(02:18):
you're about to get punched in the gut. This stabilizes
your spine and reduces the strain on your lower back.
Maintain a neutral spine, avoiding excessive arching or rounding. Start
with lighter weights to master the correct form, and gradually
increase the load only as your proficiency improves. Consider consulting

(02:43):
a qualified personal trainer who can assess your form and
provide personalized guidance. They can identify any technical flaws and
suggest modifications to minimize risk. Even if you don't hire
somebody full time, just hire somebody for a day and
tell them specifically that you want them to watch your form.

(03:07):
It's going to be amazing what one day with a
trainer can do to help you become hyper focused on
keeping your form perfect. Focusing on proper warm up and
cool down routines is also vital for injury prevention. A
dynamic warm up incorporating movements like legs, swings, torso twists,

(03:31):
and arm circles prepares your muscles and joints for the workout,
increasing blood flow and flexibility. A static cool down involving
holding stretches for twenty to thirty seconds helps to improve
flexibility and reduce muscle soreness. Neglecting either of these crucial

(03:52):
components can significantly increase the chance of injury. Another common
area of concern is the shoulders. Rotator cuff injuries are
prevalent among older adults, often due to repetitive movements or overuse.
The rotator cuff is a group of four muscles that
stabilize the shoulder joint. Improper form dooring, shoulder presses, lateral raises,

(04:18):
or rows constrain these muscles, leading to pain, inflammation, and
decreased range of motion. To prevent rotator cuff injuries, prioritize
perfect form, focusing on controlled movements and avoid jerky or
abrupt actions. Use a weight that allows you to maintain

(04:41):
proper form throughout the entire exercise. If you experience any
shoulder pain, stop immediately and consult a medical professional. Knee
pain is another common complaint, especially among individuals with pre
existing cre conditions like arthritis. The knees bear significant weight

(05:04):
during squats, lunges, and leg presses, making them particularly susceptible
to injury. To minimize the risks, ensure you're using a
weight that's manageable, Avoid locking your knees at the bottom
of movement, and maintain proper knee alignment throughout the exercise.

(05:25):
Focus on controlled movements, avoiding any sudden or jarring actions.
Incorporating exercises that strengthen the muscles surrounding the knee joint,
such as quads and hamstrings, can improve stability and reduce
the stress placed on the joint. Consider incorporating pliometrics like

(05:47):
box jumps only after you have established a solid foundation
of strength and stability. These exercises can significantly increase the
risk of injury if performed improperly. Wrist injuries can occur
during exercises such as wrist curls, dumb bow rows, or

(06:09):
even push ups. The risks are complex joints, and improper
form or excessive weight can lead to strains, sprains, or
even fractures. To minimize this risk, pay close attention to
your wrist alignment. Avoid hyper extending your wrists, and ensure

(06:30):
your risks are in a neutral position during all exercises.
If you experience wrist pain, consider using risk straps to
provide additional support, and remember to adjust your weight accordingly.
You might be surprised at how much weight you can
comfortably manage when you focus on precise execution beyond specific

(06:52):
body parts. Listening to your body is of paramount importance.
Pay attention to any pain or discomfort. Pain is your
body's warning signal. Ignoring pain can lead to more significant injuries.
Don't push yourself beyond your limits, particularly in the beginning
stages of your strength training journey. It's far better to

(07:15):
err on the side of caution and stop before you
experience pain, rather than suffer a setback that could signline
your progress for weeks or even months. Rest and recovery
are equally critical components of injury prevention. Muscles require time
to repair and rebuild after a workout. Adequate rest allows

(07:39):
your body to recover and adapt to the demands placed
on it. Include rest days in your workout schedule to
allow your body to recover completely. Furthermore, prioritizing sufficient sleep
is essential for muscle growth and repair. Aim for seven
to nine hours of quality sleep each night. Nutrition plays

(08:02):
a crucial role in injury prevention and overall fitness. A
well balanced diet rich in protein, carbohydrates, and healthy fats
provide your body with the nutrients it needs to recover
and rebuild muscle tissue. Ensure your diet provides sufficient proteins
to support muscle growth and repair. Carbohydrates provide energy for

(08:24):
your workouts, and healthy fats contribute to overall health and
well being. Stay adequately hydrated by drinking plenty of water
throughout the day. Dehydration can lead to muscle cramps and fatigue,
increasing your susceptibility to injury. In addition to the above,

(08:44):
consider incorporating low impact cardiovascular exercise into your routine. Activities
like swimming, cycling, or walking are excellent ways to improve
cardiovascular health, enhance flexibility, and improve overall failitness without placing
excessive stress on your joints. The benefits extend beyond physical health,

(09:08):
contributing to stress reduction and improved mental well being. And finally,
remember that consistency is always key. Small incremental improvements over
time are more sustainable and less prone to injuries than
attempting to do too much too soon. Progressive overload. Gradually
increasing the demands upon your muscles should be implemented cautiously,

(09:32):
ensuring your body can adequately adapt. Start with lighter weights
and fewer repetitions, and gradually increase these parameters as your
strength and fitness improve. If you experience any persistent pain
or discomfort, please consult your doctor or a qualified physical therapists.

(09:54):
They are experts. They can provide valuable insights into your
specific needs and help you address any percent potential issues
before they get worse. Always prioritize safety and remember that
long term success in strength trading is a marathon, not

(10:15):
a sprint. Next time we are going to talk about
building a foundation. We're going to talk about weeks one
through four, Week four through eight, and so on, and
so on and so on. So thank you so much,
Jim Warriors. Get out there, build some muscle, stay healthy,
take care,