How to avoid injuries?
The most important thing is a proper warmup. Many people disregard this element of training, which is a major error. It is an appropriate warm-up that guarantees safety while exercising. Gradually warmed muscles handle overload and numerous repetitions better. It is, at the same time, strongly recommended to have a rational approach to increasing the load while exercising, and to adjust it to one’s current abilities and physical condition. It is equally important to do the exercise properly and to observe proper time intervals between series. Thanks to proper breathing – breathing in while lifting, and breathing out while lowering the load, we will improve spine stabilization and avoid fainting caused by lack of oxygen. It is worth applying an individual approach to training and consult all needs and doubts with the trainer on duty.
What to do if an injury occurs?
The most important thing is to not ignore the pain and stop doing the exercise. If the accident happens at the gym, it is obligatory to inform the trainer about it, and to follow the trainer’s recommendations. If the injury emerges outside the gym, we can try to treat it at home. Above all, the injured body part should be relieved with the use of an elastic band; however, it should be remembered that it cannot be too tight. It is necessary to cover the injured part with ice. It is also advisable to apply a cooling ointment. The Bear Ointment “Polar ice” contains natural ingredients: mint, mountain arnica, and Chinese mint, which will ensure an immediate sensation of cooling, and bring a fast relief. In cases of strains or tearing a heat therapy is advisable, because it accelerates the regeneration of damaged tissues and the return of full physical fitness. A warm, relaxing bath, and a strongly warming ointment can also prove helpful. The camphor and devil’s claw included in the Bear Ointment “Strong warming” effectively relieve the pain and have an anti-inflammatory property.