Injury can happen to anyone during the workout, no matter how much experience you have. Even simple walking can cause an injury.

Common GYM Workout Injuries

People can hurt themselves in all kinds of workouts, either following a Weight Loss Workout Plan or muscle building plan. Possible injuries include:

• Muscle pull and strain
• Sprained Ankle
• Shoulder Injury
• Knees Injury
• Shin splint
• Tendinitis
• Wrist sprain or dislocation

Preventing Workout Injuries

You can follow these guidelines for avoiding injuries during workout:

Warm-up and cool-down your body: Workout should always begin with a warm-up and end with a cool-down period. A warm-up helps your body to get ready for the workout and reduces the possibilities of muscle pull and strain. Some ways of warm-up:

• Ride an exercise cycle
• Jump rope
• Jog in place for few minutes

A cool-down after you work out is important to bring your heart rate back to normal slowly. Walking for 5 to 10 minutes after you work out is one way to cool down.

Stretch: Do dynamic stretching before and after your workout. It will help in increasing flexibility.

Go with ease: When you begin your exercise, either Workout Schedule for Muscle Gain or fat loss, start slowly. Then gradually increase the intensity, duration, and frequency.

Cross-train: Don't repeatedly use one set of muscles as it can lead to overuse which leads to injuries such as shin splint and tendinitis.

Fuel your body: Drink plenty of water in a day. Drink about 17 to 20 ounces of water for about 2 or 3 hours before exercising. Eat small meals or snacks every 2 to 3 hours to fuel your body. After your workout, take a healthy protein and carb diet to replenish your energy stores.

Rest. Take 1 to 2 days off per week to rest. Rest days give your body a chance to recover between workouts.

Treating Your Workout Injuries

Injuries can happen, no matter how carefully you are following your Gym Workout Chart Day by Day. If you get a workout injury, follow the RICE method to treat your injury:

• R: Rest during injury.
• I: Ice the injury to get relief of swelling, bleeding, and inflammation.
• C: Apply a compression bandage to minimize swelling.
• E: Elevate the injury, if possible, to reduce swelling.

Most of the workout injuries will heal on their own in 4 weeks or less. If the injury has not improved within a week, or if it gets worse, seek medical care. If you're concerned about the injury, it's best to seek medical advice.

Until you got fully healed, don’t do the activity that triggered the injury.