Introduction: Stay Safe While Exercising
Exercise is a fantastic way to relieve stress, boost energy, and improve flexibility. At Chiropractic and Physiotherapy Health Centre, we see many patients seeking physiotherapy for gym injuries. To help you stay safe and healthy, we’ve compiled essential do’s and don’ts for working out, based on expert advice and common mistakes seen at our clinic.
Why Exercise Matters
Regular physical activity reduces stress hormones like adrenaline and cortisol, enhances mood, and increases energy levels. However, improper gym habits can lead to injuries such as knee pain, back pain, or hip discomfort. Follow these guidelines to maximize the benefits of your workouts while minimizing risks.
Do’s for Safe Gym Workouts
At our clinics, we often see patients with knee pain, back pain, or hip discomfort caused by improper gym habits. These injuries can derail your fitness journey and affect daily life. By following the right practices and avoiding common mistakes, you can stay injury-free and enjoy the full benefits of exercise.
- Warm Up Properly-Start with gentle movements like walking to prepare your muscles. Warming up increases blood flow, making muscles more pliable and reducing the risk of tears. Dedicate 5–10 minutes to warm-ups before intense exercise.
- Stretch Before and After -Stretching improves flexibility and range of motion, preventing muscle tightness. “Stretching is a lost art,” says certified trainer Debi Pillarella. Stretch after workouts when muscles are warm for the best results.
- Stay Hydrated– Drink water regularly, even before you feel thirsty. “Thirst signals early dehydration,” Pillarella notes. Proper hydration supports muscle function and recovery.
- Choose the Right Workouts– Work with a fitness advisor to select exercises suited to your age and fitness level. Your physiotherapist can recommend machines and routines that align with your goals while avoiding strain. For example, low-impact exercises like swimming or yoga are ideal for joint health.
Don’ts to Avoid Gym Injuries
- Don’t Lift Too Much Weight :Lifting weights beyond your capacity can strain muscles. Gradually increase weights and stop at the point of mild fatigue, not exhaustion. Consult your fitness advisor to find appropriate weights.
- Avoid Leaning on Machines :Leaning on stair-climbers, treadmills, or elliptical machines can stress your wrists and back. Maintain proper posture for safe and effective workouts.
- Don’t Jerk Weights :Using jerky movements to lift heavy weights risks injury. Choose weights you can lift smoothly, whether free weights or on machines, to protect your muscles.
- Skip Energy Bars for Short Workouts For workouts under two hours, you don’t need energy bars or sports drinks. Focus on balanced nutrition and avoid over-relying on supplements.
- Don’t Overdo It Consistency beats intensity. Aim for 20–30 minutes of daily exercise rather than infrequent, marathon sessions. Overtraining can lead to injuries and burnout.
When to Seek Physiotherapy
Persistent pain from gym workouts signals the need for professional care. If you experience persistent pain from gym activities, low-impact alternatives like swimming or yoga can reduce joint stress. At Chiropractic and Physiotherapy Health Centre , our experienced physiotherapists can assess your condition, treat injuries, and guide you safer exercise habits. We create personalized plans to help you recover and prevent future issues.
Visit Us for Expert Care
Don’t let gym injuries stop you from enjoying the benefits of exercise. Visit Chiropractic and Physiotherapy Health Centre in Nairobi for expert chiropractic and physiotherapy care. Our team is dedicated to helping you move better and live pain-free. Book your appointment at www.chirophysic.co.ke or call us today to start your journey to better health.
Below is a youtube video by expert physiotherapists on the dos and don’ts exercises to avoid in the gym.
By Nellie Nthiga,
BDM,
C & P Health Centre.
