Crux Fitness

Personal Training and Wellness Advice from Crux Fitness – Staying Injury-Free

By January 18, 2019 January 23rd, 2019 No Comments

Consistency leads to results. While special gadgets, training protocols, and diets may help along
the way, consistent training is without a doubt the most important factor in achieving fitness-related
goals. Therefore it only makes sense that we should, at all costs, avoid any situation that derails
exercise consistency – namely illness and injury. While strategies for staying away from the cold and flu
may be obvious (e.g. practice good hygiene, eat plenty of vegetables), avoiding chronic aches or acute
sprains and ruptures may be a foreign topic for many people. With so many articles, videos, and books
on the matter, one might drown in the deep sea of kinesiology-related knowledge. That is precisely the
reason why in this article, I’ve distilled the field of injury prevention into 3 easily digestible tips that you
can start implementing for the sake of your bones, soft tissue, and subsequent training consistency.
1) Practice good technique. In practical terms, find a coach and get them to teach you
biomechanically-sound exercise technique. In any movement, whether it be a dumbbell bench
press or a backflip, there is an optimal way to load your joints and to position your limbs in a
way that best disperses forces across your musculoskeletal system. Good coaches understand
this, but most coaches do not. Find yourself a good coach and learn the proper technique for
whatever physical activity modality you are looking to pursue.
2) Reduce intensity or volume. With weight training as an example, reducing intensity could mean
decreasing the amount of weight used on the barbell. Reducing volume could mean doing less
sets and reps. Sometimes, even if technique is impeccable, the body may need time to adapt to
certain exercises or movements.
3) Expand your movement vocabulary. In other words, cross-train. Barring the acute tears and
breaks that might happen in sports (e.g. a dislocated shoulder from being tackled in football),
99% of injuries are overuse injuries. This means that you have performed the same movement
pattern too many times. Poor technique may cause an overuse injury in the first day of training,

but even good technique done too frequently can manifest an overuse injury after a few years.
The only antidote to this is to expand your horizons and engage in different physical activities.
Don’t just be the guy who lifts weights or the girl who swims. On top of increasing risk of injury,
those folks are also at a great risk for boredom.

If you’d like to know more about, and start taking responsibility for your own health, fitness, and
wellness, please reach out to Crux Fitness for any of your personal training needs.

Pat Koo – Personal Trainer at Crux Fitness
Best Personal Training Studio in Richmond Gym, Cloverdale Gym, Walnut Grove Gym

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