Bruce Dias 
If you tend to work in a fitness facility or gym, you’ve probably seen someone using resistance bands. They often look easy to use and make the person using them look modern and glamorous. That picture alone is enough to tempt you to buy your own resistance band.
While you may like what you see, what you won’t forget is the sound of resistance bands when they snap and land on the face of the user, almost taking one eye out. The injury alone from that may require stitches or take weeks to heal. But the memory of the injury will last forever. That’s why it’s important to know the safety tips for using a resistance band so you don’t get injured.
Main Dangers Involved With Resistance Bands
If you’re a fitness enthusiast or an average Joe who loves to work out after providing “do my homework for me” services, there is a high chance you love working out with stretchable straps, mostly because they tone your muscles. But let’s be real: those stretchy bands can be dangerous if you aren’t careful.
One wrong move could get you seriously hurt, which defeats the purpose of exercising. You want to reap the benefits of resistance band workouts without ending up in urgent care, right? Read on to know the dangers of elastic bands.
Overstretching and Snapping
One of the biggest risks with elastic straps is overstretching them past their limits. When pushed too far, the latex material can suddenly snap and launch the band through the air like a high-velocity rubber projectile. Getting whipped by one of those is a sure way to earn some gnarly bruises or worse. To avoid this problem, the band’s stretch capacity must always be respected.
Improper Anchoring
If you anchor the band at a specific point the wrong way, it can cause it to break. The force will throw you, and it can result in an injury. So, always check the attachment point before using the band.
Losing Tension Control
You need to maintain constant tension when working out with stretchy bands. That’s because tension helps you to have stable and controlled movements.
But if you accidentally let the band go loose at the wrong moment, that sudden recoil can slap your joints in unpleasant ways. The best solution to avoid this problem is always to keep your core engaged and the band’s tension under management.
Working Out with Poor Quality Bands
You might be tempted to buy cheap resistance bands. However, you are only putting yourself in danger because cheap means low quality, which translates to breakage and more chances of injury.
Stay Safe While Using Resistance Bands With These Tips
Know Your Needs
There must be a reason why you started using resistance bands in your workout. Maybe it was because you wanted to speed up recovery for a specific body injury or improve flexibility. Whatever your reason, you need to buy the right one because different bands offer varying levels of resistance.
Consider the Band Material
Resistance bands are made of different materials like latex, rubber, or fabric. Most fitness enthusiasts prefer latex and rubber bands because they are durable and can withstand intense workouts. Fabric bands are a safer option, especially if you have a latex allergy. They’re also more lightweight and portable. As a result, you can easily carry them when you’re traveling.
Determine the Length You Want
Resistance bands vary in length, which affects how versatile they are. Longer bands (about 4-6 feet) let you work more muscle areas with a greater variety of exercises. Conversely, shorter ones (2–3 feet) are ideal for more focused and smaller exercises like leg and arm raises.
Consider Quality
Choosing a high-quality resistance band is important because low-quality ones can break easily. When a band breaks, it can be dangerous. That’s why it’s best to pick a strong band made by a good company. Look for thick and sturdy bands with strong connections at the ends. This way, you can exercise confidently without worrying that the band might snap while you’re working out.
Consider a Variety Pack
Can’t decide on just one? A resistance band set with varying resistance levels is an excellent option. It allows you to progress gradually as you get stronger without having to buy new bands constantly. Plus, you can mix and match different bands for added resistance during certain exercises.
Control the Movement
Resistance bands are still very popular, as they keep the tension constant, whereas free weights alone do not. The key is to move slowly and ensure that the band does not snap back all of a sudden. You should always breathe out during the exertion/work phase of each rep and take full, deep breaths to ensure oxygen flow. Finally, do not hold your breath, which can elevate blood pressure.
Start Light
If you’re new to resistance training, start with lighter bands until you master proper form. This is important because poor technique with heavier resistance increases injury risk. Focus on control first and then progressively increase the challenge.
Pay Attention to Your Body
Your muscles should feel fatigued after working out, not strained or painful. If an exercise causes sharp joint pain, stop immediately.
It’s also wise to check bands regularly for tears, nicks, or other signs of wear. Focusing on your body’s alignment and muscle engagement also ensures you are performing exercises correctly, which maximizes the benefits of your workout.
Be Mindful of Surroundings
Resistance bands have an annoying tendency to ping across rooms when released. So make sure you clear your workout space of any fragile items or sharp corners beforehand. You may also want to wear eye protection, just in case a band goes rogue mid-set.
Wrapping Up
Working out with resistance bands can be beneficial. However, if you’re not careful, you might get injured. To use elastic bands safely, pay attention to how your body feels, use the right technique, and don’t ignore any signs that show the resistance band is weak. If the band is damaged, stop using it and replace it with a new one.
