Do you know what my biggest concern is?
It’s my fear of avoidable injuries.
During my 41-plus years playing with weights I’ve witnessed or heard of some awful injuries - most of which could’ve been avoided.
It’s every trainer’s duty to maintain an accident free environment, but it’s your duty to understand the hazards and act accordingly.
Here’s my list of some of the most common causes of injury.
1. TREADMILLS
Treadmills can be dangerous and need to be treated with the utmost care and respect. Falling off them can break or mangle bones. Never hang your towel over the rails as a dropped towel can become a trip hazard. Better to wipe the sweat off after use.
If you’re listening to headphones, make sure your device is secured firmly to your body or placed in one of the drink holders.
If you need a drink, slow the treadmill down to crawling pace, or even better, get off the machine.
If running on a treadmill, be sure to run at a safe pace consistent with your level of fitness.
Never dismount a moving treadmill. Wait until it comes to a stop.
2. BIKES
Many gym bikes are “fixed wheelers”, meaning they do not stop just because you stop pedalling. You must stop the pedals from turning by using the brake lever – usually located at the stem (base of the handlebars). If you can’t find it, ask someone.
Make sure you also strap your feet into the pedals to avoid them slipping out. I have seen horrendous cuts needing stitches from unsecured feet.
3. DUMBBELLS
Weights are a common source of gym injuries, especially broken metatarsals of the foot. Never perch a dumbbell on a bench. If they are too heavy to lift off the floor, then they are too heavy to use.
Stepping on a dumbbell can lead to a fall, which could cause serious injury or death, so ALWAYS replace them on the rack after use. For that matter, just put everything away after you’ve used it. Free weights used on the leg press, hack squat, seated calf-raise and power rack might be too heavy for others to lift. Don’t cause the next person an injury just because you were too lazy to pick up after yourself.
When carrying weights make sure you keep a firm grip on them at all times. Always concentrate when handling the equipment, most accidents happen because of carelessness.
4. TECHNIQUE
If you’re unsure about an exercise you’ve never tried before, don’t be shy. Ask someone for advice. The wrong technique can result in strains and pulled muscles (or worse). YouTube is full of videos of people lifting the wrong weight in the wrong way. Ask your trainer or gym attendant to show you how. Most other patrons will be happy to help too.
The same goes for spotting. If you’re really pushing your limits with an exercise like the bench press, you’re going to need a spotter. Once again, don’t be shy, ask someone.
Gym accidents are easily avoidable. A little common sense and some consideration for others can keep everyone on their feet and out of hospital and, most importantly, training!
