10 Tips to Prevent Injury While Training!

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Training injuries are just the worst, and also just part of life. But most are avoidable! Here are 10 tips to help you prevent injury while training.
Orthopedic surgeons, physical therapists, sports medicine practitioners and emergency doctors make a good part of their living treating training injuries, most of which were entirely preventable. Muscle tears, strains, sprains, ligament injuries, tendon injuries, and low back problems can and do occur, but the incidence of these injuries can be markedly decreased by following these ten simple, safe, easy-to-follow, and commonsense injury prevention precautions. Prevent training injuries so you can train longer, harder, and more productively.
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Опубликовано:

9 сен 2024

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Комментарии : 139

@lucasfortes7705 2 года назад

This channel in criminally underrated, you guys should have a million subs!

@GreySteel 2 года назад

You know...we think so too. :)

@vegasfitness1 2 года назад

@@GreySteel Don't feel bad, my channel has 9K subs since 2009. It's about quality views, not clicks with low watch time.

@robertsmith6068 2 года назад

I agree.

@jeffreybabino1411 2 года назад

Yep you got that right good solid info

@robertsmith6068 2 года назад

@@GreySteel besides the excellent content,I like the sense of humor and the jokes. Makes me laugh.

@singhrustam 2 года назад

Am the only one that’s in their twenties and still regularly watching this because it’s the only channel with people lifting human friendly weights unlike those roided out giants on other channels doing impossible weights and finally a place you can relate? 😅

@GreySteel 2 года назад

Thanks, Rustam. We're glad you like it here.😀

@baruchben-david4196 2 года назад

What annoys me is how some of those guys shout at you during their videos. What the heck - if I can't hear you I'll turn up the volume...

@ashwingurbuxani317 Год назад

Here are the summarized 10 tips for injury prevention in the gym from the video: 1. **Warm Up Properly**: Cold muscles are less flexible and more prone to injury. Start with a general warmup to raise your heart rate and body temperature, followed by a specific warmup for each exercise. 2. **Avoid Pre-Workout Stretching**: Static stretching before workouts doesn't improve performance or prevent injury. Instead, consider stretching after training to improve blood flow and flexibility. 3. **Proper Exercise Selection**: Choose exercises that are safe and effective. The Barbell Prescription recommends the squat, press, bench press, and deadlift. However, individualize your exercise selection based on your specific situation. 4. **Stick to Your Program**: Avoid ego lifting and trying to lift more than you're prepared for. Consistent, measured gains are key. 5. **Maintain Good Form**: Proper form ensures the exercises are safe and effective. If your form deteriorates at higher weights, reduce the weight. 6. **Don't Train Unrecovered**: Ensure you're well-rested, hydrated, and not sick. Avoid training on injured body parts that haven't fully healed. 7. **Rest Between Sets**: Allow at least 5 minutes between most worksets to give your muscles a chance to recover. 8. **Use Supports When Necessary**: If you need wraps, straps, belts, etc., use them. They can help prevent injury and improve performance. 9. **Avoid Training in Extreme Temperatures**: Cold can make tissues stiff and prone to injury, while excessive heat can have broad-ranging negative effects, especially for older adults. 10. **Listen to Your Body**: Learn to differentiate between minor discomfort and potential injury. If something feels off, stop and evaluate. Consult with a healthcare professional if unsure. Remember, the goal is to train safely and effectively, avoiding injuries that can set back progress.

@GreySteel Год назад

Excellent summary.

@arymniak1 2 года назад

Start too light, progress slowly, take the deload week and focus on recovery. Live to train another day. Train don’t test. Injuring yourself in training defeats the purpose. Great tips video. #10 is right on.

@GreySteel 2 года назад

"Train, don't test." I like it. Thanks Iron.

@JohnRhodes-lv3rg 2 месяца назад

I’m glad he shows how SAFE weight training is. The only exercise medium safer than weights is walking, imo.

@Alley00Cat 4 месяца назад

In my 30s and lifting heavy weights in the gym. Wish I knew these tips in my 20s! I follow most of these but recently made the mistake of working out un-recovered and strained my bicep! Ouch! But I immediately went into rehab mode and after a month and a half, I’m almost recovered. Amazing tips for all ages! Thanks!

@MichaelCarter 2 года назад

Don't use up all your energy warming up. Save most for the work sets. For example, empty bar 10 reps, first load 5 reps, more weight 3 reps, maybe one more set with closer weight to target at 1 or 2 reps, and that is enough for me to get ready to do 5 sets of 5.

@GreySteel 2 года назад

That's pretty close to how I warm up.

@lukaka20000 5 месяцев назад

My left ear enjoyed this video.

@danlauffer8540 2 года назад

I love that clean well-ordered gym. Look at those lovely plants.😃

@GreySteel 2 года назад

Indeed. You and Chris make Greysteel a very inviting place. No place like it.

@clometal 10 месяцев назад

Great video! I’m 27 and I do super intense sessions, and recently I’ve started to get quite serious injuries. You’re the only one talking about those stuff in such a clean and serious way!

@saltrock9642 2 года назад

I can’t beat time but time will know it was in a fight. It’s best to go down swinging. 🏋️

@sarasmile6071 2 года назад

Thank you! I’ve been telling people for years not to pre-stretch.

@mrsprinkles1641 2 года назад

I'm not over 50 but I feel like I will benefit from this material.

@SueRosalie 2 года назад

buy the Starting Strength blue book

@DB_pipes 2 года назад

Love you brother! 54 and getting stronger…..

@GreySteel 2 года назад

Excellent.

@davidmasini3503 Год назад

I injuried my right elbow going heavy on chins. Nothing too serious but I have this sharp sudden pain even at rest. I warm up with bodyweight first and two sets with ascending sets then my three worksets. I hope it will heal soon because I love chins.

@user-fl5lr1nm5v Год назад

Excellent advice! Other tips: - Avoid distractions when lifting heavy, including music. - Rest between sets but stay focused on the exercise, ie don’t get distracted but just sit still and look at the timer til it’s time to lift again. - Stay tight during the entire set. - Correct bracing is critical, especially during the ‘bounce’ out of the hole in the squat. - Still train even if you’re not feeling 100%, perfect is the enemy of good, unless you are truly sick - just use lighter weight. - If injured, still train the body parts that are ok.

@goatster_21 2 года назад

love your humor, so glad I found you, thank you for all your professional advice.

@macectoman 2 года назад

Thank you for mentioning that stretching is more likely to CAUSE injury than prevent it. That has been my experience since high school.

@GreySteel 2 года назад

I spent years as a committed stretcher, especially because i"m a martial artist. Now, I just lift and then do my kata. :)

@macectoman 2 года назад

@@GreySteel I pet mine; I have 2 kata: Binky and Buffy. (just kidding)

@GreySteel 2 года назад

@@macectoman 🤨😜

@chris5897 Год назад

@@GreySteelwhat's a Kata?

@Alley00Cat 4 месяца назад

To avoid injury I would add: focus more on volume than PRs. You’ll build more muscle and reduce risk on injury. Instead of trying for that 400lb deadlift PR, try 300 lbs for 15 reps.

@arseniymaximus1121 Год назад

Thank you for providing quality information without annoying camera jumps. This is my first real competition prep I am under 8% bf and I feel like my joints starting to reject the idea

@bf9414 2 года назад

great stuff! Glad I found you! I train every day in a fasted state I haven't had any problems and found that I still get a good workout/pump in I'm 56

@robertsmith6068 2 года назад

I do too. It works for me. I am older than 56.

@antoniocastano7701 2 года назад

Same here, not a problem!

@ralphchristianson 2 года назад

When I was a long distance runner in the 80s, I would have the big meal of carbs the night before and only water the next morning as I ran. This way the food is digested and loaded in the muscles. If you eat just before you run or work out, the food just sits in your stomach and bounces around and needs time to be distributed in the body.

@SolRC 2 года назад

Fasting and training is kinda like a drug for me, Im a we buck at 46.

@redneckinthebardo 6 месяцев назад

Thank you so much for yet another exceptionally helpful video. I'm in an online fitness program that caters to women who are perimenopausal and beyond. This program has weightlifting at its core, and in addition to watching your fantastic videos, I've ordered a copy of your book and Starting Strength to supplement and check my coach's direction and programming.

@mdrouin6306 2 года назад

Mike from Elk Grove California age 63. Excellent video and true to form. He's right, listen to your body, use common sense, be safe, not sorry!!!!

@jetjames420 Год назад

I forgot that some people do this sober...

@koreanational 2 года назад

Sub'd! You, sir is my hero, and my young 47 yr old self want to be like you when I get older. It is great to have someone to look up to, even at late 40's!

@GreySteel 2 года назад

You are very kind. THank you.

@pastorofmuppets1968 2 года назад

Heck, I injured myself just getting out of bed this morning.

@Nightinggale98 3 месяца назад

Thank you, thank you, thank you!! ❤🙏🏼

@digitalsublime 2 года назад

I would add that sometimes belts are hiding back/transverse abdominal weakness, they allow me to lift more weight, but I prefer to not use them and give more attention to accessory spinal erector work. This has result in my weights going up to where previously I needed the belt. So no belt for me for now...

@samguapo4573 Год назад

I absolutely love your channel. You make my job telling oldies to exercise, easier. GO GO GO.

@rambojohn7118 2 года назад

Many of the older men and women can’t afford a training coach ! My area they charge $100, $200 a session !

@GreySteel 2 года назад

I know, it's a problem. There IS online coaching available, and the profession of barbell coaching is growing to meet demand. We're working on it!

@blueridgeflyguy9551 2 года назад

Without exception, the most informative RU-vid channel out there. I highly recommend that everyone check out your Patreon as well. The private facebook page for members has been wonderful for myself and my wife.

@GreySteel 2 года назад

Thank you! 😀

@martialautist2654 4 месяца назад

This was hilarious and educational 😂 thanks for the tips, really helpful

@jeffreybabino1411 2 года назад

Great video as usual thanks🏋️

@shantanusapru 2 года назад

Solid tips! Consistency & injury-free training are, IMO, the keys to longevity & long-term progress.

@GreySteel 2 года назад

That's pretty much it, in a nutshell. Thanks Shantanu.

@shantanusapru 2 года назад

@@GreySteel My pleasure! Please keep up the *great* work!! Cheers!

@neco5740 11 месяцев назад

Honestly can drop the 50+ and it's still great advice. I'm not even in my 20s and just starting out and currently trying to find good advice for how to do things right

@bull716 2 года назад

Fantastic and to the point and honest !

@Hossak 2 года назад

All your athletes are awesome Sully!!! Great video!

@Harry_16710 Год назад

Great tips, Sully...and love the book!💪

@markweikart3979 Год назад

I am 66 yrs old now, about 3 1/2 yrs ago, when I started lifting, I could not raise my arms above my head due to old injuries on both shoulders. I am presently pressing 50kg and starting to learn how to Squat and deadlift due mostly to your channel. I do leg presses and my PR is 380kg. I did stop the leg press for a while as internet sites suggest it is dangerous and unnecessary, but my hip alignment problem resurfaced so I have returned to it and again the problems went away. Why do you guys not recommend leg presses?

@farmerwayne1404 2 года назад

Good stuff, Dr.! Really appreciate it. All of those I definitely run into at one time or another......

@rishabhsinghloombachannel1176 9 месяцев назад

Thank you so much, these are brilliant tips!!!

@babycheesus666 5 месяцев назад

I learned #10 the hard way

@CoachPalacio 2 года назад

Keep the content coming. Love this channel.

@GreySteel 2 года назад

THanks, Coach!

@KamilJay-ds2rs 3 месяца назад

I'm in my thirties and, DAMN is this video useful!

@TorBoy9 2 года назад

All are good tips for not getting hurt when older, but really, all are just as useful for everyone else. The ego lifting, even for older male adults, is an important one to avoid. I do take take exception with fasted workouts. I find fasted workouts to have no ill effects, as your body will simply burn fat instead of the food you recently ate. I don't feel any weaker or in any worse shape. Your body simply adapts when you do it long enough. The "badass" lady was hilarious!

@GreySteel 2 года назад

I don't WANT to burn fat during the workout. I want to burn carbs during the workout, because nonoxidative carb metabolism during high-intensity training has much, MUCH higher power output than triglyceride oxidation during training. If you're able to perform without carbs on board, that's great. I'd bet real money you'd perfrom much better with a preworkout in you. And you'll burn fat between sets and after your workout, because the anaerobic system is fueled by the aerobic system. We've discussed this elsewhere. Thanks for watching.

@TorBoy9 2 года назад

@@GreySteel Thanks for replying and sharing your wisdom. I really did not think of that, and had never heard of nor felt any negative effects to fasted workouts.

@SonofGroucho1 Год назад

Very useful advice!

@TheMrvince44 Год назад

Thank you!

@carpenterfamily6198 2 года назад

Really great stuff !

@nikitost34 8 месяцев назад

I'm currently fixing my posture and want to start working on my abs at the same time, is doing both at the same time okay or should I first focus on my posture before any strength workouts?

@wandaweber3123 2 года назад

Thanks

@MadSUPANOVA 2 года назад

Beyond hilarious. Hahaha. Too funny the squat rack explosion

@Zombiefann 2 года назад

The background music sounds like an 80s sitcom. Thanks for the advice, though.

@JCHjr 2 года назад

Outstanding guidance!! Thanks very much, John Harvey

@GreySteel 2 года назад

Thanks for watching, John!

@PlasmaFuzer 2 года назад

Dr. Sully, So what you're saying is that my between set ritual of slamming a fifth of hard liquor and then discharging an AK at a cartoonishly large block of trinitrotoluene while standing atop a bosu ball might lead to an injury? How else should I get hyped up for my fuhves? Seriously though, love the videos keep them up. I recommend them to most of the seasoned citizens I know.

@pixelty Год назад

Hahaha I have never laughed much with your humor! Great video, great tips. Muchas gracias viejito lindo 😂

@jayhouston1614 2 года назад

I'm not a Ron whatever his name but I am a Jay Houston and 5 minutes is way too long. I do have the genetic mutation that allows me have less recovery time than the average person. That's including bones and serious cuts! But I love this program and ideology! Thanks for sharing!💪🏼🙏🏼🤗

@bmp713 Год назад

I have been doing 500-700 bicep curls with 15lb dumbbells for about a year and keep feeling more frequent tingling on my thumb tips and index fingertips that often lasts most of the day. Can high repetition dumbbell curls cause tingling in the thumbs and index fingers similar to carpal tunnel? How can I exercise my biceps and arms and not cause these symptoms? How can I reverse the symptoms?

@schneiderkardiologe 2 года назад

Great Advice

@Grendelbc 2 года назад

Excellent info.

@GreySteel 2 года назад

Glad it was helpful!

@gothops2632 2 года назад

Doc, what is your opinion on radiofrequency ablation of the genicular nerves to reduce chronic patellofemoral pain?

@GreySteel 2 года назад

One of those times when I have to say "I don't know." I looked at this literature briefly a few years ago, but I can't say I know enough about the data to have strong opinions either way. If I were offered the procedure, I'd look more closely at the data AND the experience of the operator.

@arumeser 2 года назад

EXCELLENT CONTENT!

@GreySteel 2 года назад

Much appreciated!

@AnnLaustsen87 2 года назад

Hey Sully, I love your channel. You create excellent content. Just some constructive feedback: I think you need to get a different microphone because the sound quality could be improved.

@GreySteel 2 года назад

We know! It's driving us crazy. We just got some new equipment when we made this and we're still on a learning curve. I'm a doctor and a coach Jim, not a videographer! Thanks for watching❣

@jeffreybabino1411 2 года назад

Hi Dr Scully what's better 3x5 or 5x5 fir a 60 year old trainer thanks

@gregorymccoy6797 2 года назад

The audio only came through on one channel... I trained with no recovery when I first started. I tried 3 on 1 off for about 4 months .. to get a jump on things. I always felt like I just got rolled in a dark alley. Once I stopped that nonsense, I began to really improve. I wasted 4 months.

@GreySteel 2 года назад

Thanks for the heads-up, Gregory. Because we just purchased a new sound system with some Patreon $$, that seemed plausible. However, I've checked the sound with earbuds, earphones, and multiple devices, and it's coming through in stereo for me now. Dunno. 3-on 1-off was CRAZY! Glad you found the way. Thanks for watching and for your support.

@62Sketch 2 года назад

as an almost 60 year old lifter who has 2 nice hernia repair scars, that I'm pretty sure were caused by straining on squats when younger. I'd love to hear your advice for how to avoid hernias when lifting. Cause I would really hate to have to go through that again.

@GreySteel 2 года назад

startingstrength.com/article/inguinal-hernia-and-strength-training

@lisellesloan3191 2 года назад

How do I not hurt my hands when lifting dumbbells? I've hurt my wrists and hands before on biceps curls. How do I prevent lower back strain on ab work-outs?

@GreySteel 2 года назад

These sound like the consequences of techniqe/form error. Some coaching is probably indicated.

@TheCanada1 2 года назад

I’m surprised at the time between sets of 5 minutes. I’m sixty. I have been staying with 1 minute between warmup sets (lighter weight and 5 reps) and two minutes between sets at the working weight and 7 reps. Did I misunderstand this? Keep in mind I’m not a heavy lifter and max out at 225 on the deadlift working sets. I do this timing approach for a variety of compound exercises though. For single muscle exercises I cut this down somewhat. Am I rushing it? I am typically done heavy breathing at the end of the two minute break. Would really appreciate any comments on this. Also thank you so much for another great video. John.

@GreySteel 2 года назад

If you lift _x weight * y reps_ @ 2 minutes of rest, I guarantee (because I see it all the time) that you can lift _>x weight * y reps_ or _x weight * >y reps_ after 5 minutes of rest....because physiology. We always prefer _> x weight_ to _x weight,_ and we often (but not always) prefer _>y reps_ to _y reps,_ so that's what we do. 🙂 In the context of the current video, more rest also means that we are fresher for a heavy set and less likely to fail. Since we don't like failing big heavy multijoint movements like squats, which is NEVER a good idea, we rest. Read more here, from my own blog, and my colleague and friend Mike Wolf: www.greysteel.org/post/candles-car-batteries-and-timers startingstrength.com/article/rest-between-sets Thanks for watching John!

@TheCanada1 2 года назад

@@GreySteel Thank you so much. I’ll check it out.

@Overfl00d 2 года назад

Dr. Jonathon Sullivan, will the barbell prescription be appropriate for a man in his 70's with a history of 2 heart attacks and a stint?

@GreySteel 2 года назад

Yes. We use it in such cases, certainly.

@thomashugus5686 2 года назад

Tip number1:don’t deadlift!!

@ice-xv1hi 2 года назад

Great advice! Only thing I'd change is to use a hex/trap bar for deadlifts rather than a straight barbell. There's a reason that NFL teams and most college strength programs avoid straight-bar dl's, that's because a hex bar allows you to maintain a more neutral (vertical) spine that reduces the chance for lower-back injuries.

@GreySteel 2 года назад

Actually, that's EXACTLY why we don't use the hex bar. We don't WANT a more vertical spine. Our goal in the dead isn't to eliminate a horizontal back angle and the associated shear. It's to DEAL with the horizontal back angle and the associated shear. Rippetoe has written on this extensively, and I think he's right. So I'm afraid I don't agree on this point. Just because college programs do it doesn't mean it's right. :) Thanks for watching.

@ice-xv1hi 2 года назад

@@GreySteel well, myself and nearly every other strength coach in America disagrees with you. Rippetoe is the only other individual espousing the straight bar over the hex bar. So I guess we'll have to agree to disagree, but the consensus is vastly against you.

@SlykRyk666 2 года назад

I tried a hex bar. Inherently unstable. The movement becomes a squat movement with the weight held in the hands. Seems to take much of the hamstring and lower back out of the movement

@ice-xv1hi 2 года назад

@@SlykRyk666 the instability is one of the advantages as it requires extra accessory muscles in order to stabilize the movement. Not saying everyone has to prefer it over straight bar, but it is preferred by thousands of strength coaches as being inherently safer than straight bars. The more vertical you can keep your lower back, the less you are are using it as the fulcrum of the movement, thereby reducing the risk of injury. But if a straight bar works for you then by all means stick with it. All training is far better than no training.

@SlykRyk666 2 года назад

@@ice-xv1hi Can't say I agree with the rationale here. Would you say squatting on a ball is superior to squatting on the floor because it recruits more stabilizer muscles ? Of course not. To each their own. Carry on 😊

@petewinter7759 2 года назад

5-30 = Funny !

@macectoman 2 года назад

All of my chronic injuries were caused by ballistic style exercise performance, which also greatly inhibited my progress. Thus, Rule #11: Unless you plan to compete in Olympic weightlifting never train in ballistic -- fast as humanly possible -- fashion.

@GreySteel 2 года назад

I'm not sure I would proscribe ALL ballistic or explosive work, but your point is well taken--there is definitely an increased risk of tweaking.

@_josephbogdan_ 2 года назад

Damn why wasn’t this posted 4 months ago when this 70 year old was working towards a 225 bench press and then crapped out his rotator cuff 😤

@GreySteel 2 года назад

Sorry Joseph. You'll rehab and come back. This is the life of the athlete of aging. I'm right there with you.

@anitahendrix7573 2 года назад

OOoPS injured my back not by weight lifting but tieing my shoe!!!

@GreySteel 2 года назад

That's how it goes, isn't it? Most of my back tweaks are from minor routine movements where I'm not paying attention. Back tweaks under the bar are FAR more uncommon--because under the bar you're using your back properly!

@benedictbinder7812 2 года назад

The raping it’s hilarious

@GreySteel 2 года назад

Huh?

@vincewhite5087 2 года назад

Disagree on fasting training. Many athletes do this well.

@GreySteel 2 года назад

Not in my experience. Training while fasted is crazy--and dangerous. I've seen poor performance, form injuries and even syncope as a result. In my population, that's not acceptable.

@TheCyberMantis 2 года назад

Pray you never pop a lower back disc.

@randygravel2057 2 года назад

I hate soccer, bumper plates, Canadian bacon and ebikes.

@GreySteel 2 года назад

I love Canadian bacon and bumper plates, and I'm agnostic on ebikes and soccer. People of good conscience will disagree on things. 🤣😂😛 Thanks for watching, Randy.