Health Blog

6 Injury Prevention Tips for Strength Training

One of the first rules you’ll encounter any time you start a strength training regimen is, “Don’t get hurt.” Likewise, when you are utilizing physical therapy as part of a recovery program, you’ll want to avoid re-injury. When you speak with a physical therapist at our clinic, we can help ensure that you’re ready to start a strength training program and even recommend ways to maximize your training. Here are some tips for preventing injury while strength training.

1. Get a Basic Physical

Ever heard about the guy who started jogging for the first time in years, only to suffer a heart attack on his first day of training? That’s a cliché for a reason. Many people, especially as they hit middle age, still feel like they’re 25 and ready to take on the world. They jump into a strength training regimen and suddenly find themselves hurt. Get a physical that includes a treadmill test to ensure that your body is ready for a strength training program. You might have to start out with some dieting and extremely lightweight work to build up.

2. Work With a Physical Therapist

A physical therapist can guide and assist you in your exercise program, similar to a personal trainer. The proper form is one of the keys to avoiding injury. Your physical therapist will analyze your form to make sure you’re doing everything correctly in order to maximize results.

3. Proper Warm-Ups

Stretching and a proper warm-up are important for avoiding injury. Your physical therapist can teach you warm up routines that utilize light weights or resistance bands to get the muscles ready for lifting. Some light cardio and stretching are also important. The goal is to have your muscles warm and loosened up and to have your muscle cells oxygenated and ready to work.

4. Proper Fuel for Your Body

Utilize the proper nutrition to maximize your gains from strength training. The best method is to eat a nutritious meal about two hours before your workout. Your physical therapist can recommend the proper amounts of fruits, vegetables, proteins and carbs to take in before your workouts. Likewise, you’ll want to stay properly hydrated for working out. Drink a 16-ounce glass of water about two hours before your workout and stay hydrated while you’re engaged in strength training. One last thing to note: Don’t eat a huge meal just because you have a workout coming up. It’s better to eat the proper amounts of healthy foods than to overdo it.

5. Start Slow and Build Up

If you’re getting back into a strength training regimen after a lengthy period of inactivity (months or years), accept the fact that your mind will betray you if you’re not careful. Start slow. As we mentioned earlier, your brain probably remembers what it felt like back when you were a champion athlete. If you overexert yourself in the early stages of a new program, there’s a very good chance that you’re going to injure yourself. You might only be able to handle three 20-minute workout sessions per week as you’re just getting back into the routine. Use this as a baseline to build up from. Don’t let your ego tell you that you can handle more than your body can take. A serious injury just as you’re restarting a program can be devastating.

6. Listen to Your Body

Some pain is normal during a strength training program, and some is not. If you feel any sort of pain that is just “not right,” back off. Switch to a lower weight or switch to a new muscle group. Trying to drive through pain can result in serious injury.

If you’re ready to start a strength training program and want to maximize your results, working with a physical therapist can give you a boost.

Contact Orthopedic and Balance Therapy to schedule a session with us and learn how physical therapy can help you take it to the next level.

SUBSCRIBE TO OUR MAIL LISTDiscover the solution to pain-free living.
Sign up today for monthly health tips.

Our Reviews
Timothy Knopf
Timothy Knopf
20:18 30 Oct 19
Best therapy place around. I would recommend this place to everyone. They have the best group of therapists around.
Mitchell Udowitz
Mitchell Udowitz
20:43 27 Oct 19
I have been to two Physical Therapy places prior to finding Orthopedic & Balance Therapy in Valparaiso. While they were ok they don’t hold a candle to Orthopedic & Balance Therapy. OBT team works as one in harmony and they stay on top of the latest technology for their patients. Their team is so very knowledgeable and very friendly plus they generally care about what they are doing and it shows. They are concerned about the whole person not just the injury they need to be treated for.
Barbara Serynek
Barbara Serynek
18:52 03 Oct 19
The entire staff has been very pleasant, professional and accommodating. Both Kristen and Joe have given me the best massages. Kate and Kollin made sure that I was doing my excercises and helped to move things along. Feeling better every visit. I'm so glad that I chose Orthopedic & Balance.
Heidi Richardson
Heidi Richardson
17:00 19 Sep 19
I went to physical therapy not expecting it to do very much to help because that’s the way I approach everything with low expectations. Noel and his team have made my neck feel so much better that it puts me in a more positive mood each day and I actually feel more positive and more productive on a day-to-day basis..
Christine O'Donnell
Christine O'Donnell
16:26 14 Aug 19
I could barely walk into OBTS six weeks ago. I had very bad lower back and hip pain. The progress has been life changing for me. I always walk out of there with little or no pain. The staff, Laura, Dr Diane, Angie and, of course, Peggy, have taught me so much to keep my pain at bay. I highly recommend this team.
Nancy Guenther
Nancy Guenther
15:28 12 Jul 19
Absolutely awesome! My walking has improved 110%. And my pain level is zero. I highly recommend them. Go....you will be amazed how much better you feel.
Tracie Baxter
Tracie Baxter
20:24 03 Jul 19
This was the only place that could help with my TMJ. If you’re suffering from TMJ go see Noel! He really understands the condition. I no long have to deal with constant pain! The whole staff at this office is amazing and very welcoming.
Cindy Standiford
Cindy Standiford
21:33 28 Jun 19
The whole team is great!! I’m getting great care! I recommend Orthopedic & Balance for any issues you might have.
Joseph Mulholland
Joseph Mulholland
19:53 09 May 19
Amazing staff and amazing care. I came in barely able to stand up straight due to a back injury. After 6 weeks, I feel like brand new. Everyone was extremely helpful and easy to work with. Highly recommended!
Trool u
Trool u
19:44 24 Apr 19
I am a PTA student that was required 16 hours of observation time. I had the pleasure of completing my hours at this Valpo location. The staff is incredibly friendly. They were quick to make me feel at home. In a way I was sad to leave, but happy to continue on. I hope to eventually work in this field with a work family this caring and knowledgeable about their profession.
sharon Kramer
sharon Kramer
16:23 18 Apr 19
My experience has been a very enjoyable and rewarding experience in getting me to feeling better. The staff does a remarkable job and are fully qualified in their respective areas. The staff made it fun coming here and they were very caring and helpful with their clients!!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
Arlene Gross
Arlene Gross
15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
Jose Ico
Jose Ico
12:43 27 Apr 18
My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
Paul Grant
Paul Grant
21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Diane Burns
Diane Burns
02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
See All Reviews