Workout Tips to Prevent Injury

You are ready to start working out but you have a nagging question. Am I going to get injured? This is a common concern and definitely one with merit. Any activity that requires you to use your physicality is going to come with some risk. You can wrench your back just as easily getting holiday decorations out of the basement as you can pulling a barbell off the floor.

But exercising safely is totally doable with the right approach and some solid coaching. Here’s how you can kick off your new workout routine while dramatically lowering your injury risk.

1) Warm Up With Purpose

Starting your workout with a proper warm-up is crucial! At CrossFit Vertex, we call it “greasing the skids”. A good warm-up increases blood flow to your muscles, enhances flexibility, and preps your body for more intense activity. Some warm-up movements you might consider: light cardio (rowing, biking, or jogging), dynamic stretches, and bodyweight squats and push-ups. It doesn’t need to last forever, but it does need to happen. Our classes include a proper warm-up before every CrossFit workout.

2) Proper Form First

Poor form is a ticking time bomb for injuries (it’s not a matter of “if” but “when”). Moving well, with good technique, ensures safety, minimizes strain on joints, and allows you to recruit the correct muscles for the exercise. Our coaches do just that, they coach. They “spot the flaw” in your movement and work with you to correct it. Workout safety is a primary goal of our coaching staff.

3) Strengthen Your Core

A strong core is the foundation of a strong body. Let’s say someone is about to give you a little shove. If you know it’s coming, you “brace for impact”. Bracing the midline and getting the core tight, protects your spine, promotes balance, and keeps you stable. You can strengthen your core by performing planks, bridges, leg lifts, side bends, sit ups, and anything that’s going to force you to “brace for impact”. A solid core supports any activity, inside and outside the gym.

4) Listen to Your Body, Tell a Coach

This one’s huge. We always say, “you must be your own advocate”. Your body lets you know when something is off. A muscle pull. A back tweak. An existing injury. Short, acute pain is a red flag. If a movement doesn’t feel right, stop immediately and assess the situation. There’s no glory in pushing through pain if it’s going to sideline you for a few weeks. Lastly, talk with your coach if your body isn’t feeling right. We can help you assess an injury and we can modify a workout around any limitation.

5) Trust the Process

We all want quick results, but ramping up too quickly will leave you in the hurt locker. Safely getting fit takes time. At CrossFit Vertex, we teach mechanics, consistency, and then intensity. That means we learn to move well and then gradually increase the intensity, duration, and the frequency of your workouts. This gives your body time to adapt and helps avoid overuse injuries. Remember, fitness is a journey, not a destination.

6) Rest and Recover

Rest days are just as important as workout days. Overtraining is the easiest way to sideline yourself and to lose gains. Consider the following. During your workouts, you create micro-tears in your muscles. A rest day (or two 😊) will help all that sinewy goodness repair and grow back stronger. But your muscles aren’t the only “system” that needs some rest. A few days of rigorous exercise can put a strain on your Central Nervous System (CNS). Limiting CNS Fatigue is also a reason to consider taking a rest day. Always incorporate rest days into your routine, and consider light activities like stretching, yoga, or a gentle walk to promote recovery. And don't forget to fuel!!

7) Mix It Up

Lastly, make sure you're mixing it up!! Doing the same workout or exercising the same muscle groups every day can lead to repetitive strain injuries. Mix up your exercise routine with a variety of activities: cardio, strength training, flexibility exercises, agility and bounding movements, and don't forget about isometrics. A CrossFit class is a great way to get a variety of exercises in a structured way.

By following these tips, you’ll set yourself up for a safe and effective workout routine. Injuries can be a major setback, but with the right approach, you can minimize your risk and continue to make progress. At CrossFit Vertex, we On-ramp everyone new to CrossFit before they join group classes. This ensures you learn how to exercise safely from the start.

Ready to get started? Click here to schedule a No Sweat Intro: Joe's Schedule.

Joe Marcavage

Owner, CrossFit Vertex