Anything other than using strict movement to stimulate muscle contractions safely in “the perfect rep” is effectively a sport. The variability of attempting dynamic movements, loaded or not, will present a risk of injury, which is fine, as it’s part of enjoying exercise.

Whether you are attempting to change direction and risking your knee ligaments, landing from a jump and risking your ankle or shifting a load and risking your spine or shoulder, there is always an element of risk.

The simplest way to reduce this risk is to learn how to execute movements to maximise your body’s mechanics.

A personal trainer’s job is to coach you to extract as much potential from your exercise whilst incurring the least risk from the movements, regardless of how inherently risky it is. Once you have mastered a movement, there are a few ways to minimise injury further.

The two ways you can get injured consist of ligament or muscle/tendon damage. Ligaments are what connect bones at a joint, and joints are only designed to tolerate a certain amount of force in certain directions.

When taken past their tolerable range of motion, particularly in directions they’re not designed for, joints get damaged.

The ideal movement and engagement of a muscle and joint doesn’t take it to this level. With any dynamic activity though, a mistake or overexertion can result in this occurring.

Overexertion is usually the cause of skeletal muscular injuries as well. Requiring a muscle to perform a task beyond its current abilities will result in a “tearing” of the muscle fibres.

It’s important to bear in mind that the term “current ability” is very situational. Whilst you may be capable of a 100kg squat, rolling out of bed and executing one right off the bat will most likely result in injury.

The injury can occur in the targeted muscles because they are being made to exert more force than they are capable of. A compensating muscle that has been recruited to assist in the movement can also bear the load.

Equally, a joint that is no longer in its strongest position, as a result of movement no longer being inside its mechanical range, can get injured. This is why you “warm up”.

It’s a misleading phrase, as the point of warming up is not to increase body temperature. A couple of factors are at play here. First, the increase in blood flow to the muscles and ligaments.

If they’re to do their job, muscles need to be filled with the fuel required. Second, both tighten up after not being used to at least 50% of their potential for extended periods.

Imagine if you haven’t moved at all in five days. Your body will be stiff and movement of any sort will be difficult.

Going from being sedentary in your office to explosive movement is similar, except on a slightly smaller scale. Still, your general activity levels tend to dictate the need to warm-up.

Another factor is genetics. Some of you are just naturally more coordinated, and your frames more resilient. You have a lower injury risk and can put on your shoes and go straight into 100% maximum effort.

Some of you are the polar opposite, so to build up to 100% exertion level requires 20 minutes. Becoming aware of how much warm-up your body needs is essential to reducing injury.

The ideal warm-up generally consists of three stages. First, ensure there is enough blood flow to your muscles and joints. This involves building exertion levels and increasing the heart rate to get blood pumping.

Second, take your muscles and ligaments through most of the full range of motion they’ll be expected to perform at, whilst contracting the relevant muscles required.

Many confuse this with “stretching” and attempt to passively take their muscles to the maximum limits of their range, especially when “cold” (insufficient blood flow).

This can potentially increase injury risk by “stressing” the muscle. Controlled, conscious movements, referred to as dynamic stretching are generally more productive.

Lastly, if a particular movement is to be performed, practising and refining your technique before attempting it at maximum exertion is ideal.

This reduces the likelihood of it being performed incorrectly and recruiting muscles that are at a mechanical disadvantage or compromise the role of the joint.

The one concern to stay clear of is fatigue through warming up. As fatigue decreases focus and strength, injury risk increases with there being more scope for movements to be sub optimal.

There is a fine line between warming up and tiring yourself out. A good coach is able to help you find the perfect point in this spectrum.

Joompa is a digital platform that facilitates the sourcing and booking of freelance, mobile personal fitness coaches. Available on iOS or via www.joompa.com.my