Everyone needs some exercise every now and then. If you’re trying to shave off some holiday fat and get rid of that beer belly or even if you simply want to be healthier and look, fitter, working out is a great solution. However, it’s very important that you know what you’re doing. There are so many nagging injuries which can happen at any moment when you’re working out. Such injuries can be caused either by wrongful performing the exercise or by starting out too intensively. In order to help you out in your journey to a fit and healthy body, we’ve assembled a list of the most common workout injuries and how you can prevent them.

The Most Common Workout Injuries are:

• Sprained Ankles
• Strained and Pulled Muscles
• Shoulder Injuries
• Knee Injuries
• Tendinitis
• Shin Splint
• Wrist Sprain Dislocation

So how can we prevent these injuries?

Stretching – It’s highly recommended to do some stretching before and after working out. There is plenty of conflicting research regarding the benefits of stretching before a workout, but it can do no harm, so you might as well just do it, right? It’s a good way to enhance your flexibility, and according to some researchers, it can even improve your performance!

Warm-up – Before you go lifting twice your body weight, you should make sure that your body is properly warmed up (actually, lifting twice your body weight isn’t exactly a good idea). Warming up before a workout is a good way for your body to get ready. Not only will it moderate the increase in your heart rate, but it will also loosen up tense muscles and joints. Try jogging on a treadmill for 5–10 minutes (jog, not run, okay?)

Cool-down – Cooling down your body temperature is important as after a workout, your heart rate is beating fast and it would be much better for it to slowly go back down instead of any drastic changes. A brisk 5–10 minute walk on a treadmill should do it.

Slowly but surely – You guys know what they say right? “Slow and steady wins the race.” And we’re not just talking about a turtle and a rabbit, this also goes to your own body. When starting an exercise routine or a new workout program, you should always go slowly, making sure you master the correct form before increasing any intensities or weights. Make sure you gradually build up your strength until you’re able to handle more weights, more sets, and more reps.

Do not overwork a muscle group – If you’re trying to bulk up, you should know that muscles grow when they’re at rest. That’s why it would be best to change up your exercise routine every now and then. What we mean is that after you train a specific muscle group, you should give it some time to recover.

Know your trouble spots – You should be aware of your weaknesses and do your best to work and improve them. At the same time, also make sure you never overdo it, as this can only result in injury.

“No pain, no gain?” – Are these really good words to live by? Living beings consider pain as a way to let their bodies know that there is danger and you are close to getting hurt. This philosophy can cause you some serious injury, so make sure you are working with the right kind of pain.

Have a trainer or gym buddy – Having a trainer or gym buddy isn’t really necessary, but having someone to teach you the correct forms and right workouts for your own body can only help. Also, some people at the gym are quite experienced and would be happy to help, so don’t be shy to ask for some tips and pointers if you’re new. Consider also working out with a buddy, it is definitely more fun and having someone to watch your back just in case you need it is always a plus.

Rest and repeat – As we mentioned before, muscles grow when they’re at rest, rather than when you’re pumping them like there’s no tomorrow. So after a nice workout session, it’s a good idea to let that muscle group recover for a while. Also having one or two days off a week is a must for your body to recover.

Fuel up! – These words cannot be stressed enough. DRINK LOTS OF WATER BEFORE, DURING, AND AFTER WORKOUT.  You wouldn’t want to get yourself dehydrated. Drink about 8 ounces of water every 10 to 20 minutes during your workout. Also, make sure you eat a light snack every 2 to 3 hours so your body gets a steady source of energy. After a good workout, eat a nice carb and protein-filled meal to replenish your used up energy supplies. It’s also okay to have a cheat day every once in a while. Notice—we said cheat DAY, not WEEK!