5 Best Exercises To Prevent Injury With Workouts

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By Dr Khong Lamvichit March 6, 2023 5 mins

Injuries can be a significant setback to any fitness journey, whether you are an athlete, a fitness enthusiast, or someone who enjoys working out regularly. Fortunately, there are several exercises you can do to help prevent injuries and keep your body strong and healthy. Here are five of the best exercises to prevent injury:

1. Squats Squats are a fundamental exercise that targets the lower body, including the quads, glutes, and hamstrings. They help build lower body strength, which can help prevent injuries in the knees, hips, and ankles. Proper squat form is crucial, so start with bodyweight squats and progress to weighted squats as your strength improves.
   
2. Planks Planks are an excellent exercise for building core strength and stability, which can help prevent injuries in the lower back and hips. They engage the entire core, including the rectus abdominis, obliques, and transverse abdominis. To perform a plank, start in a push-up position with your arms straight and hands shoulder-width apart. Hold your body in a straight line from head to heels, engaging your core and squeezing your glutes. Hold for as long as you can, aiming for at least 30 seconds.
   
3. Lunges Like squats, lunges are a lower body exercise that helps build strength in the legs and glutes. They can also improve balance and stability, which can prevent injuries in the knees and ankles. To perform a lunge, step forward with one foot, bending both knees to lower your body towards the ground. Keep your front knee over your ankle and your back knee just above the ground. Push back up to the starting position and repeat on the other side.
   
4. Push-Ups Push-ups are a classic exercise that targets the chest, shoulders, and triceps. They help build upper body strength, which can prevent injuries in the shoulders and upper back. Proper form is essential for push-ups, so start with modified push-ups on your knees and progress to full push-ups as your strength improves.
   
5. Deadlifts Deadlifts are a compound exercise that targets several muscle groups, including the hamstrings, glutes, lower back, and core. They help build total body strength and improve posture, which can prevent injuries in the back and hips. Deadlifts can be performed with a barbell, dumbbells, or kettlebells, and proper form is crucial to prevent injury. Start with light weights and focus on proper form before increasing weight.
   

In addition to these exercises, it's important to incorporate stretching and mobility work into your fitness routine. This can help improve flexibility and prevent injuries in the joints and muscles. Consider incorporating exercises like yoga, Pilates, or foam rolling into your routine.
Remember to listen to your body and adjust your workouts as needed. If you experience pain or discomfort during any exercise, stop immediately and consult a medical professional. By incorporating these exercises into your routine and taking a holistic approach to fitness, you can help prevent injuries and keep your body healthy and strong.

Dr Khong Lamvichit DC

For a number of years, Dr. Khong Lamvichit has been establishing himself as the movement doctor in physical therapy, writer, presenter, chiropractic sports physician, and student of Roye Gold in Chicago, IL. Currently owner and president of Midwest Sport and Spine Inc.  at River North in Chicago, IL.  See his bio...