Couldn't find what you looking for?


Stay healthy and stay safe! Make sure you know how to protect your back, neck and knees from injury while running, playing sports, or hitting the gym.
Safety should always come first. Recovering from any physical trauma can be a long and slow process, which often comes with psychological barriers that can perpetuate an old injury into a chronic problem. Protecting yourself from any injury should be a major priority while exercising, though most don't seem to see the danger of exercising without discretion. Pushing the body to perform a physical feat may great for health, until something goes wrong. The back, neck and knees are main hubs for physical function, and injuries to these parts often become lifetime injuries.

If left to the end of the session to add more weight or try out a new exercise, you may be tired, and your body might not want to keep up with you.

4. Always warm up!

Warming up is a major safety mechanism. Warmups should never be missed, regardless of what time constraints you might be under. Muscles need to be gently brought up into the range where they will be expected to perform. A brisk walk or light jog, will help to warm the body up for a run, or for a light day of lifting weights. These are known as general warm ups. Specific warm ups can follow; these are specific to what your activity will be. If you'll be lifting weights in the gym, performing light sets of the exercises you'll be doing that day is a great way to get the muscles firing and blood flowing.

Missing warmups is a leading cause of injury. Cold muscles are tight, lacking elasticity, and are vulnerable to tearing or snapping, pulling or straining. There are dozens of tiny muscles in the back and neck connecting vertebrae, and damage to these muscles can leave you out for several weeks, and in quite a bit of pain. A full warm up for any physical activity should always be a priority.

5. Always use proper form

Even if you're using a simple machine, its not a bad idea to seek advice from a fitness expert who can teach you good technique. Performing any exercise with bad technique can lead to pain and injury in any joint, including the knees, back or neck. Good form on compound movements like lunges, squats, chest press and shoulder press is especially important because these movements recruit multiple muscles while performing the exercise, and require the support of muscles you had no idea were at work.

Even for physical activities like dance, Pilates or yoga, good form will keep your progress on track, and keep your workout safe.

6. Use a well-rounded program

To protect the back, neck and knees, it is important that these muscles and joints get used regularly. Don't shy away from different exercises or weights, or even new activities out of fear. Enjoy a lifestyle of cardiovascular activity that you find enjoyable and support it with a full body weight-training program a couple of days a week.

The better shape you're in, the less likely an injury is, when all the right precautions are taken.