6 Common Workout Injuries and How to Avoid Them

Photo by Victor Freitas on Unsplash

Despite all the safety and benefits that the gym can bring, there are also a lot of injuries that can come from workouts. A workout injury can happen to anyone, no matter your experience or fitness level. Even walking can cause an injury. Here are the most common workout injuries, how they can occur and tips for staying safe.

1. Biceps Tendinitis

Pain in front of the shoulder and upper-arm weakness may be a sign of tendinitis, an overuse injury that typically occurs from repetitive motions. Weightlifting, swimming, tennis, and golf can all cause biceps tendinitis. Biceps tendinitis refers to the inflammation of a tendon that attaches your upper biceps muscle to the bones of the shoulder. “Impingement and rotator cuff damage often accompanies biceps tendinitis,” says David Geier, M.D., orthopedic surgeon in Charleston, South Carolina. You’ll feel pain and tenderness in the front of the shoulder that worsens with overhead lifting. Pain may also move down the upper arm bone and you may feel an occasional snapping in the shoulder.

HOW TO STAY SAFE: Cross-train by varying your activities to avoid repetitive overhead movements, and make sure to take enough rest time between workouts. Check your posture which can increase the risk of biceps tendinitis, says Geier.

2. Foot/Ankle Pain

Men’s Fitness says this comes down to poor posture from sitting in one place for too long. This leads to a chain reaction of sorts that causes rounded shoulders, which then shifts weight forward on your feet when you’re standing, it adds. “Take that misplaced center of gravity and put it into running shoes, which naturally tip you forward with a heel higher than the toe, and your feet and ankles start to bear the brunt of any impact,” it explains.

The solution if you’re experiencing foot or ankle pain from running (or other standing exercises) is to find a running shoe that has a lower-profile heel, says the source. Basically, any shoe that spreads out the impact across your entire foot (including walking shoes or tennis shoes) can help avoid problems, explains Men’s Fitness.

3. Wrist Sprain

A wrist sprain is where the ligaments in the wrist become damaged usually caused from a sudden impact bend in the wrist. Wrist sprains can also be caused by exerting extreme pressure or awkward twisting of the wrist.

How to prevent it: Warming up your wrist by stretching and circling will help to avoid any sudden movements. You also need to learn when to rest and stop the activity if your wrist is under too much pressure. Wearing protective straps or guards around your wrists is recommended if you’re involved in weightlifting, gymnastics, and diving sports for example, where the wrist endures intense pressure.

4. Knee Injuries

The knee joint is a very important joint and any injury to the knee can immobilize a person. Warming up before giving exercise for the knees is very important. While focusing on the legs start with squats and have the blood flowing freely in near the joints. Try not to put too much pressure on the knees, and never carry weights that are too heavy for you. Try gentle stretching and bending exercises first.

5. Lower Back Strain

The back is just about the most common site of injury when doing standing lifting exercises. There are so many times do people accidentally strain the muscles on their back because of improper form and motion. Lower back strain may be just an ordinary muscle pull or may even be a spinal injury. Because of this, much caution must be observed. Using of proper body mechanics should be done and the workout should only be done with the proper weights that one can lift. Using anything heavier than capable of lifting would almost absolutely end in injury.

6. Shin Splints

Medial tibial stress syndrome or known as shin splints is pain along the inner edge of your tibia (shinbone). This is common in exercises which involve running and jumping. You’re most likely to inflame your muscles or at greater risk of shin splints if you increase the intensity and frequency of your workouts too soon. To avoid shin splints, wearing proper shoes is important. Warm up first like doing jumping jacks to improve blood circulation and to warm muscles. Increase your workout intensity gradually.

Sources & References:
www.livestrong.com
www.activebeat.com
wwws.fitnessrepublic.com
verifiedforskolin.com
floraremedia.com

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Photo by Victor Freitas on Unsplash Despite all the safety and benefits that the gym can bring, there are also a lot of injuries that can come from workouts. A workout injury can happen to anyone, no matter your experience or fitness level. Even walking can cause an injury. Here are the most...
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