Preventing Injuries.

[blackrock]

What steps do you guys take to prevent injuries. I dont have a lot of experience in this game, but I did learn that one injury can put you out for a decent amount of time. I want to take as much precaution I can going forward so as not to tear naything again.

Allready started including

a) 20 minutes of warm up cardio before lifting
b) wrapping my knee for squats and wearing a belt
c) wrapping my elbow for skull crushers and pressing movements (elbows hurt, dont wanna snap my tricep tendon).

d) complete control of the weight ( although I was doing a pretty good job of this when I strained my pec).

Question
a) Any ideas on preventing bicep tears on deadlifts? (which grip is safer over hand or under hand)
b) any tips to prevent groin strain while squatting?

 

[Medic08]

The only piece of advice that I can give which is actually common sense is don't do exercises that make you hurt. I'm not talking about muscles burning, I'm talking about causing pain to your joints. You mentioned that your elbows hurt so I would steer clear of skull crushers or at least drop the weight and do higher reps. I know it's easier said than done bc I love skull crushers too bc they give great results, but if it makes your elbows hurt then you will most likely injure yourself sooner or later.

 

[six.one.five]

Double overhand is easiest on your distal bicep tendon if youre really, really worried about it. I like to do mixed grip and switch which hand is pronated and which is supinated all the way up to my work sets, and sometimes all the way up through my top set. To prevent groin injuries, dynamic warmups for hamstrings worked wonders for me along with static stretching for groin and hamstrings. Also, if youre squatting or pulling, do several sets of 10-15 bodyweight squats or pulls and focus on hitting depth on your squats and a nice starting position on your pulls...if you cant hit depth stretch your hams, roll your hips, and stretch and roll quads and IT bands until you can. Deep lunges with bodyweight help somewhat, also.

 

[Thor]

WARM UP

I just have to do way more warm up sets or Im injured,even that is not enough sometimes... I was fully warmed up last week and just did some rear delt raises and my rotator popped !! ...SO AGGRAVATING !!!...

 

[waynaferd]

Lower the weights and do more reps takes away a good deal of stress.

I get DOMS still but very rarely sore or achey from an injury or what have you.

I also faithfully do my P90X stretch a couple times a week to stay loose and limber.

 

[Tom]

All I can offer is at 59 I never had any major issues. I use moderate weights with high reps and strict form. Warming up is crucial and no matter how heavy or light you go it is always a good idea to do 2 sets of higher reps (15-20) with an empty bar.