Whether you workout on your own or at a gym, exercises when not done with proper form may result in workout injuries. Sometimes a freak accident during a workout may cause your fitness goals to take an abrupt break. Either way, you know that there exists a risk of injury while exercising.
A simple act of running could be dangerous for an expert as well as a casual jogger, usually occurring when a person pushes him or herself too far. More than 1 in 3 workout-related ER visits in 2016 with and without equipment involved running and treadmills, a study says. Another study published in 2013 states that there is a rate of 3.1 injuries for every 1,000 hours spent doing CrossFit training.
In this article, we attempt to detail the seven most common gym injuries that our physiotherapists treat most often among our patients (across ReLiva Physiotherapy clinics in Mumbai, Pune, Hyderabad, Bangalore and Chennai). We hope that awareness about these injuries will also prepare you to take due precautions and prevent them. Here is the list of 7 injuries that are most common in the gym:
- Foot and Ankle issues
- Knee Injury
- Lower back Trouble
- Shoulder Injury
- Neck Pain
- Tibia (Shin Splints)
- Elbow Pain
We begin with ways to prevent common gym injuries.
Preventive Measures for Gym Injuries
The majority of overuse injuries and even some traumatic workout injuries can be prevented. Follow these guidelines to reduce your risk of workout or gym injury:
- Start with a warm up to increase your body’s core temperature, blood flow to the working muscles to prepare yourself for the workout ahead.
- Correct form and progression is of critical importance: Train with a qualified exercise & movement expert like coach or physiotherapist.
- Do cross-training exercises to build strength and endurance for all parts of your body.
- Wear proper attire for your workout. Loose strands, ill-fitting shoes etc may lead to accidents and injuries.
- Ensure the equipment you are using is well maintained.
- Stay hydrated before, during and after workout.
- Get enough rest and avoid overtraining.
- Lead a healthy lifestyle. Nourish your body well to handle the loss of nutrients due to work-out and not run short of nutrients to cause dizzy spells, injuries and falls.
- Listen to your body. Your body will give you the signals you need to know when to back off.
Having covered over all preventive measures for exercisers, let us get to know the most common causes for these workout injuries.
Common Causes for Gym Injuries
Common causes leading to a gym injury include:
- Over-training: Due to high training volumes, intensity, and frequency, fatigue may cause change in form or technique in a given set leading to injury.
- Incorrect form: When a certain workout is not being done with correct form, it may do more harm than benefit.
- Accident: Few accidents occurring due to use of poorly maintained exercise equipment or improper attire including shoes can be avoided with little care.
- Too much too soon: The other mistake is trying to do too much too fast in both repetitions and weight.
In general, some injuries may require a period of complete rest or avoidance of the inciting activity, many injuries can be actively managed with appropriate modifications to the program, allowing athletes or any individual to continue to train, differently than they may have been prior to injury.
Now that you know the causes as well prevention of most common workout injuries, we list the 7 most common workout injuries and their treatment line and prevention.
7 Most Common Gym Injuries
Inflammation, general stress and tendinitis are the most common overuse injuries. High-speed, full-body-contact sports most often result in acute injuries. Here are the most common workout injuries in regard to each part and how they can occur and tips for staying safe.
1. Foot and Ankle issues
Any individual who spends a lot of time on their feet is likely to be affected by Plantar Fasciitis. Tight and weak calf muscles are also often associated with the condition.
Foot and Ankle issues – Prevention :
You should look for appropriate footwear. Eg Choose a running shoe that isn’t too high in the heel, or try a walking shoe, or a tennis shoe for playing tennis. By helping spread the impact to the whole foot, you’ll prevent problems like plantar fasciitis, achilles tendonitis, anterior compartment syndrome (a compression in the front of the ankle), lateral compression syndrome (a compression at the side of the ankle) and bunions.
Related Reading:
Ankle Pain : Cause and treatment
Sprains and Strains : RICE protocol
2. Knee Injury
Knee injuries may be due to having a sedentary lifestyle throughout the day and then performing explosive movements in the gym, placing the knee under great stress. Even for regular exercisers, heavy weight lifting or repetitive performance of activities can cause damage to the knee muscles and also cause pain or discomfort. Weak hip muscles may also result in pain in the knee while performing lunges or squats.
Knee Injury – Prevention:
- Include or perform exercises that improve the hip and quadriceps strength.
- Keep your feet in alignment when lifting weights to avoid injuries to surrounding muscles.
Related Reading:
Contributed by Dr Surya Menon (PT). Dr Surya is an enthusiastic therapist at ReLiva Physiotherapy & Rehab.
3. Lower back Trouble
Lower back pain may be a sign indicating that you have strained your muscles surrounding your spine. If you feel a sudden pinch, pull or twinge, you have likely pushed beyond your limit and it may result in a nerve compression or disc herniation as well. This is a serious situation and should not be ignored. Stop the activity and consult a medical practitioner immediately.
Lower back pain – Prevention:
- Remember to stretch and strengthen your upper back.
- Keep your core muscles strong
- Make sure you maintain a neutral spine while you lift weights or while performing exercises of any kind.
- Progress your exercises systematically and do not jump to advanced poses hurriedly.
- A straight-armed wall squat in with the rest of your lifting regimen is suggested. Sit against a wall. Flatten your lower back into the wall, by tilting your pelvis under you. Straighten your arms in front of you, and try to raise arms up to your ears, without letting a gap form behind your lower back.
Related Reading:
Back Pain – Causes, Self Care, FAQ and Home Exercise
5 minute Office Stretch exercises: Back, Neck pain
4. Shoulder Injury
Rotator cuff is a group of four muscles that support and stabilize the shoulder joint. Over a period of time repetitive overhead activities can result in an injury to the shoulder or any stress injury to the rotator cuff muscles.
Shoulder Injury – Prevention:
- Try including shoulder strengthening exercises into your exercise regime.
- Avoid overhead repetitive activities.
- Maintain a good posture (avoid a slouched posture, it may compress your shoulder)
Related Reading:
Dislocated Shoulder : Managing Pain & Recovery
Frozen Shoulder: Understanding and Care
Shoulder Pain: Causes and Treatment
5. Neck pain
Hunching over a desk all day creates tightness in the chest and weak lengthened muscles in the upper back and neck. Lack of mobility and extension or a poor posture in your upper back will put stress on your neck as well as back.
Neck pain – Prevention:
- Clearly avoid repetitive overhead activities that may result in a pain in the upper or the neck.
- Strengthen your mid and upper back,
- Improve your posture by doing reverse shrugs.
- Include exercises such as the Lat Pull Down, Seated Row or External rotations using a resistance band, which are aimed at increasing the strength of the muscles
Related Reading:
5 minute Office Stretch exercises: Back, Neck pain
What’s causing your pain? Is it poor posture
6. Tibia (Shin Splints)
Shin splints are very common among runners and athletes who do a lot of running and jumping, whi Shin splints or Tibial pain occurs when the muscles in the front lower leg is overstressed and which causes pain over the shin bone. Running hills or hard surfaces training in a worn out shoe is also another reason.
Shin Splints – Prevention:
- Wear proper shoes, in good condition and gradually increase the intensity or frequency of your workouts.
- Warm up before any hard training session to facilitate the blood pumping to the lower leg muscles.
Related Reading:
Running Injury : WARNING signs and Care
Shin Splints: Those Throbbing Legs
7. Elbow Pain
Heard of Golfer’s elbow, Tennis elbow, Lifter’s elbow and so on? Elbow pain can be presented in many ways but the most common one being Lateral epicondylitis or Tennis elbow. Even if you don’t play tennis the tendon can crop down with heavy weight lifting or repetitive activity in the same direction or utilizing improper techniques.
Elbow Pain – Prevention:
- Keep your elbow in the neutral position, while lifting objects, which can help you from risking.
- Avoid overly fast repetitive movements or lifting weights that you are using if you feel any strain.
- Introduce exercise that will help you to improve the strength of the wrist extensors.
Related Reading:
All about Tennis Elbow : Cause, Symptoms & Cure
Tennis Elbow Strap, Brace support for pain relief
Treatment options for Tennis Elbow
Golfer’s Elbow [Medial Epicondylitis]
Now that you have a plan of action on how to exercise without getting injured, have a safe, fun workout. Then take a few rest days for all of your accomplishments.
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Contributed by Dr Surya Menon (PT). Dr Surya is an enthusiastic therapist at ReLiva Physiotherapy & Rehab.
