1. A proper warmup
Make sure you take the time to really and truly warm up your body BEFORE you jump into your routine. Your heart rate becomes elevated, the synovial fluid becomes activated which "lubricates" the joints to prepare for your workout.
My warm up ritual is a good 15/20 minute power walk on the treadmill which makes me sweat! And then I can hit the weights.
2. Awareness of posture and body alignment
Bend or lift with your knees and keep your tummy tucked in when picking up weights/equipment. This provides proper stability for both the joints and core which is important
3. Proper footwear
Depending on what you are doing, you may need to have specific shoes. For example: if you are training for a marathon or just like to do a lot of running then choose a Running Shoe instead of a Cross Trainer Shoe. The design/mechanism is specific to the movement that you will be doing.
Casual type shoes don’t provide very little if any support.
4. Preventing R.S.I
Prevention of R.S.I (Repetitive Stress Injuries), make changes every so often in your workout or even your daily activities so that you work your muscles in different ways. Sometimes we get used to a comfortable with the routine. You’ve heard of “Tennis Elbow?”
R.S.I tends to happen when the same action is repeated on a daily basis and the joint/muscle gets over used causing pain and inflammation.
5. Make time to Stretch
Very often I’ll have participants come to a class or finish a workout in the gym then leave without stretching. Sometimes people are in a rush. They have appointments to get to etc.
And yes my friends - Fitness Instructors can have this issue. Sometimes they teach multiple classes which can often be from one facility to another as well they are usually walking throughout the room while the participants are the ones doing the stretch and cooldown.
Take the time to work out safely and effectively and you’ll be glad you did!