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Does Acupuncture Really Work? 5 Common Myths Busted

Conditioning to Prevent Elbow Injury

Not-So-Funny Bone: Tips for Preventing Tennis & Golfer’s Elbow

Treating and Preventing Soccer Injuries

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Common Hockey Injuries & Treatment

Dealing with Ankle Pain

Runner’s Knee

Contact Sports Injuries

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Managing Chronic Pain

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Back Strengthening & Cost Savings

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Reducing Back Pain for the Elderly

Resistance Exercise & Bone Turnover

Muscle Changes After Surgery

Reduce Chronic Back Pain with Rehabilitation

Strengthening for Low Back Pain

Effects of Exercise on Chronic Back Pain

Exercise Preventing Spinal Surgery

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Tips for Avoiding Injury While Lifting Weights

Avoiding injuries while working out in Calgary, Alberta

Hitting the gym is great for your physical health, appearance and mental well-being. Exercising provides endorphins and can become a very rewarding part of your day-to-day life. Sometimes your workout can cause more pain than pleasure though, as new techniques are used, errors are made and accidents happen. Even the most physically fit people can experience injury during sports or weight lifting. Seeking treatment and using preventative measures can reduce your risk of injury.


How to Avoid Injury at the Gym


Don’t let a careless injury keep you from taking part in your favourite physical activities. Keep in mind these simple ways to avoid becoming injured at the gym or while playing sports:


  • Focus on Technique – It can be easy to focus on a certain number of reps or increasing your weight goals. Unfortunately, if these numbers and goals are not accompanied by a focus on proper form and technique, your attempt at gains could turn into a loss. Avoid twisting, turning and contorting while pushing weight. Skip a rep if you can’t complete it with perfect form.

  • Warm Up – Jumping right into a strenuous workout can place a lot of unnecessary stress on your muscles. If you are not properly warmed up, you increase your risk of pulling a muscle or causing other damage. Do a high-rep, low-intensity exercise and focus on the muscle groups you will be working. Elevate your heartrate and increase blood flow, flexibility and mobility before diving into your exercise routine.

  • Take it Slow – Once you start to see results and feel more comfortable in the gym, it can be tempting to push your body to its limit and load up on weight. Avoid setting the bar too high. While progress is great, injuries are not, and loading on too much weight can cause a lot of damage. Stay in control and be realistic about your strength level as you work out.

  • Stretch It Out – After your workout, avoid becoming stiff or sore by relaxing and elongating your muscles with stretches. It will actually help you build muscle and increase the elasticity of the fascia surrounding your muscles.

  • Use a Spotter – As you increase your weight, using a spotter becomes important. Just make sure they are really spotting your work out. This is not a chance to tell jokes and catch up. Your spotter needs to be alert and protect you from the risk of missing a rep.



Get Treatment for a Sports Injury at our Pain Clinic in Calgary


If you have an injury, soreness, or discomfort from an exercise or sports injury in Calgary, contact Alberta Back & Neck Rehab & Sports Injuries Clinic for relief and recovery. Whether it is a recent development or an old sports injury that has resurfaced, we offer personalized treatment to help you recover faster. Our team of professionals provide a range of pain relief and rehabilitation services for knee pain, elbow pain, shoulder pain and more, at our pain centre in Calgary.



Let us help you get back to the gym fast. Call us today at 403-234-0040 or contact us online to schedule an appointment.

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