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 light weight 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.

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Our Reviews
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!
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