6.2. BASIC INJURY PREVENTION MEASURES

THEORETICAL - PRACTICAL

Always effective warm-up (general and specific), even when the temperature is high.
Carefully check the fitness equipment before using it.

The bars should not be warped.
The clamps must not be moved from their position.
Any visible rust on the bar, dumbbells or other instruments should not be at the grip points.
The dumbbells must be tightened, even at both ends and with impeccable handles.
Machinery must be well oiled and the ropes of the pulleys in good condition.
Benches must be of appropriate height and width, be firm and non-moving.
Stands must be strong and withstand several pounds.
The single bar or double bar must be firmly fixed, non-swinging, and capable of withstanding a weight more than that of the trainee.

Once the required weights have been placed on it, the bar should be closed with special clamps to prevent the discs from moving.
There should be an isomeric load (as many pounds on one side, so many on the other) and a handle balance. Balance means that the longer the palm / grip is on one side of the discs, the same should to be on the other side.
In a bar that has no distinct signs of hand spacing, a "count" must be made to find the correct palm spacing.
When placed on the upper back, e.g. for squats, it is advisable to use a special pillow or towel.

Exercise speed should be moderate. Slow motions are generally safer than fast ones for ordinary practitioners. In the case of trainees who have a pre-existing injury, repetitions must be made at a slow controlled speed to avoid relapse.
Use heavy kilograms / high intensity only in exercises that the practitioner knows very well. If the trainee has an injury, they should use lighter and avoid full range of motion if accompanied by pain. Generally, motion is encouraged on a pain-free orbit.
When training involves heavy exercises, there must always be the support of a well-trained coach or assistant.
Discussion while performing exercises should be prohibited.
It is advisable to avoid changing handles from set to set, except in the case of the use of light weights.
The free weights should always be in place immediately after the exercises.
In all exercises, particular attention should be paid to the alignment of the spine and in the best possible stabilization.

The opening of the feet should be almost at the shoulder opening. The smaller it makes the balance precarious, the larger it can cause inguinal hernia.
The position of the head should be corrected in the cases of frontal projection to avoid lordosis of the cervical spine.
In arms exercises, the wrist should be well aligned with the forearm.
In cases of severe lordosis, the trainer should urge the exercise to be performed with a slight backward tilt of the pelvis to slightly reduce lordosis and the lumbar spine to a closer neutral position. The encouragement for posterior inclination is done to the limits of the neutral position and care is taken so that the trainee not be lead to a final straightening of the lumbar.

Lifting any weight, especially from the floor upwards, should be done close to the body. The longer the limbs are stretched and away from the body (so we have an increased resistance lever), the greater the burden on the spine and shoulders. As the extremities are bent and move close to the body (so we have a small resistance lever), the lower the load on the spine and shoulders.
Crouching exercises from the upright position should be avoided by ordinary trainees who do not have the proper infrastructure.

When bending (torso flexion) is necessary, as in rowing exercises, it should be done with slightly bent legs and - if necessary - immobilize the torso by resting the head on a fixed instrument or wall - alternatively, they can be done on a bench ( prone position).
The trainee must flex (anterior flexion) the hips, have the spine aligned (continuous elongation upward) and well-activated abdominal muscles.
Avoid performing exercises with anterior torso flexion and knee flexion at the same time.

The deep squat (deep squats – gluteal area rest when knees are fully bent at the back of the calves) has been blamed for many knee and lumbar injuries, although this is disputed. Nonetheless:

If there are problems in the lumbar and knees, the deep squat and its variants should not be used.
In the semi-squat, the pelvis should be pulled back to the point where the knee angle is at most 90 degrees and always to the point where there is no pain.
Body weight in squats should be more on the heels with the pelvis going backwards and the knees aligned with the toes.
In leg split stance, the tibia of the front leg is perpendicular to the ground.

Pay particular attention to ground supports. The arm should be perpendicular to the ground and below the shoulder, the exercises should be modified - where necessary - with the knees resting on the ground to minimize shoulder strain. Particular emphasis should be placed on the equal distribution of weight throughout the palm and for a short period of time.
Breathing should not be held during weight training but should be continuous. As a matter of generality we can only say that exhalation should always be done while trying. "Instant Breathing" techniques should only be done by healthy, well-fit and well-trained practitioners.
Cool down is as necessary as warm-up.
Where necessary, use ice after training. In persistent pain, urge a visit to an orthopedist or rheumatologist and then to a physiotherapist to apply the appropriate treatment.

Proper position/ posture in all exercises is a prerequisite for avoiding injuries

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