5 Ways To Avoid Overexertion Injuries

One of the main reasons for unintentional injury is overexertion or too much stress on the muscles or body with repetitive movement, wrong way of doing exercises or carrying excess weight. You need to understand the causes of such injuries, whether you are working out at the gym or at home, in order to prevent the injury.

5 Ways To Preventing Overexertion Injuries:

Awkward Posture

Mind your posture when working out! Are you causing stress to some parts of your body?

It is wise to keep objects near you, as much as possible. Your body should be positioned square near your work. Your toes should ideally point the same direction of your nose.

Your body should always workout at safe positions.


Repetitions are an integral part of workouts or exercises. But they can also create muscle tension if they do not get the time to relax or recover. If you are repeating the same movements a number of times, it increases stress levels which can cause stress. Take short breaks frequently.


Limit the weight you carry during workouts, especially if you are a beginner. In a bid to push yourself to a greater challenge yourself, you might injure your muscles. Do not try to push yourself too hard and too soon, especially when you feel discomfort or pain.

Inflammation and pain are the signs that you have already exerted yourself.

Stretching And Warming Up

Are you stretching after warming up? Stretching and warming up are different. A good stretch helps in elongating a muscle and relaxing it after warm up and after weight training exercises. Warming up and stretching keeps the muscles neurologically alert, loose and warm – this makes them injury resistant. Thus, with adequate stretching and warming up, overexertion can be prevented to a certain extent.

Heavy Training

Never go for heavy training when you are already in a weekend state due to restricted eating, recent illness or severe dieting. Save all forced reps, big weights and difficult postures for days when you are full of energy. Avoiding such training will help in preventing overexertion injuries which cause serious health issues. Staying away from such intense training does not mean you are being lazy, it’s just that you are saving yourself from being injured.


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