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You’re totally missing out, if you usually avoid burpees; they’re one of the best exercises. They target every single muscle in your body, which means they build muscle and strength fast.

I have to warn you, though, that burpees have a high injury risk because, they involve so many different movements. But if you avoid the common burpee mistakes listed below, you can do them without getting injured.

Now, don’t disqualify yourself with excuses like I’m too weak or too old to do burpees. Here’s a beginner burpee variation anyone can do:


1. Landing on Your Heels

You have to master proper landing, if you usually do exercises that involve jumping.

Landing on your heels puts a lot of impact on your ankles and knees, which can cause an injury. It’s better to land on the balls of your feet. That way, all the impact goes to your calf muscles.

Do the same thing when jumping rope or doing jumping jacks.

2. Not Warming Up

We all know that warming up is important, but most people still don’t do it. A good warm-up is even more important when doing burpees, since the exercise engages many joints.

A full body warm-up will put you into workout mode. Do simple exercises, like high knees or running on the spot, for three to five minutes.

3. Sinking Your Hips

It’s easy to mess up your form, since burpees include so many movements. You have to be keen and remember to keep your hips, torso and knees aligned in a straight line when you get in the plank position.

You can easily keep your hips from sinking by tightening your butt and abdominal muscles. Don’t ignore this, since sinking your hips increases the risk of lower back pain.

4. Not Doing Easier Variations

I understand wanting to challenge yourself, but doing the hardest burpee variation before you’re ready can cause injuries.

Do easier burpee variations that don’t make you strain you too much. Most times, I do burpees without push-ups. That way, I can do more reps and enjoy my workout.

5. Poor Arm Landing

Have you ever experienced shoulder pain or swollen shoulders after doing burpees? If so, your arm landing was the problem.

Landing with a lot of impact strains your elbows and shoulders, and it can actually cause serious injuries. Make sure you place your hands on the floor gently when getting into the plank position.

6. Lack of Intensity (or too Much Intensity)

Lack of intensity doesn’t cause injuries, but it does make doing burpees less effective. You have to perform burpees at a fast pace in order to burn more calories and improve your endurance.

But don’t go too intense too fast, or you can end up messing up your form, which can lead to injury.

SOURCE: https://www.care2.com/greenliving/6-common-burpees-mistakes-that-can-cause-injuries.html

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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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