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5 Tips from an Injury Prevention Specialist to Avoid Common Injuries

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Jan 11, 2023

injury prevention specialist

As a personal trainer and injury prevention specialist, I have seen firsthand the impact injuries can have on physical and mental well-being. Whether it’s a sprain, torn ligament, or stress fracture, an injury can set you back significantly on your health journey and can even cause long-term problems if not treated properly.


That’s why I want to share with you my top 5 tips for avoiding injuries. By following these simple steps, you can reduce your risk of injury and stay on track to reach your fitness goals.


Injury prevention specialist
 Photo by: Dominion Ezechibueze


Warm up and cool down properly

One of the most important things you can do to prevent injury is to properly warm up and cool down before and after your workouts. This means starting with light cardio or dynamic stretches to get your blood flowing and warming up your muscles, then ending with static stretches to help your muscles recover and reduce soreness.


Warming up and cooling down may seem trivial, but they are very important in preparing your body for exercise and helping it recover afterwards. By taking the time to warm up and cool down, you can reduce the risk of strains, sprains and other injuries.


Injury prevention specialist
 Photo by: Dominion Ezechibueze


Use proper form

Another key to preventing injury is using proper form when exercising. This means using the correct technique for each movement and listening to your body’s responses. Using proper form helps distribute the load evenly across your muscles, rather than putting all the stress on one area.


This can help you avoid discomfort, overuse and injury, which can result from using the same muscle over and over again inappropriately. So if you don’t know how to exercise or feel uncomfortable while doing it, be sure to seek advice from a personal trainer.

They can help you learn the right techniques and make any necessary changes to your routine.


Gradually increase intensity and volume

When starting a new fitness program or making major changes to your current workout routine, it’s important to gradually increase the intensity and volume of all of your workouts.


In practice, this means slowly building up your strength and endurance over time, so your muscles can safely adapt to the changes in tension. Rather than trying to do too much too quickly.


By slowly increasing the demands of your body, you give your muscles and joints time to adjust and reduce the risk of an overuse injury.


Whether you’re just starting out or you’re an experienced athlete, giving your body the time it needs to adapt to more advanced workouts will save you lots of doctor visits in the long run.


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Take rest days

In addition to cautiously increasing your workout intensity and volume, it’s also important to take regular rest days to allow your body to recover and rebuild properly.

Rest days are even more important if you’re training for a specific event or if you’re experiencing any signs of overtraining, like excessive fatigue or decreased performance.


By allowing your body the rest it needs, you can reduce the risk of injury and ensure that you’re ready to get after your next workout with energy.


Wear appropriate gear

Finally, having the right workout essentials can be very reassuring towards preventing injuries. Small things like wearing proper shoes for the type of activity you’re doing, or appropriate clothes that don’t limit your range of motion.

You shouldn’t be squatting in jeans and Timberland boots.

By wearing the right clothes and shoes, you can help to reduce the risk of accidents and injuries, as well as improve your performance and comfort.



By following these tips outlined above, you can confidently help to reduce your risk of injury and enhance your workout routine.


Remember to listen to your body and seek out professional help if you have any concerns. With the right preparations and techniques, you can stay healthy and achieve your fitness goals.


Please share if you found any value in this article, and make sure to subscribe to my newsletter (BELOW) for tons of free evidence-based content.



No content on this site should ever be used as a substitute for direct medical advice from your doctor or other licensed clinicians.

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