common gym injuries

Common gym injuries

If you have recently started working out at a gym, you must be influenced by the popular belief that the longer you spend in the gym, the healthier you get. But this is untrue; it is not the time you spend in the gym but the number of reps you get. With all the equipment in the gym, it is easier to injure yourself if you force yourself too much.

And respecting your body is essential to keep it safe and healthy. These could be the consequences you might face if you don’t appreciate it.

You might be prone to following common gym injuries 

Knee Injury 

Patellofemoral pain syndrome, often known as runner’s knee or jumper’s knee, is a kind of knee discomfort. This medical ailment produces pain under or near the kneecap. Jumper’s knee can affect one or both knees. It affects both children and adults. The discomfort usually worsens with movement or after sitting for lengthy periods of time with the knees bent. Most people may manage their symptoms with rest, activity adjustments, or physical treatment. There are different exercises that one performs in the gym that can trigger or worsen the situation, like lunges or reverse lunges, glute bridges, and step-ups. While doing the above-listed exercises, you should be more cautious about yourself. 

common gym injuries

Shoulder Injury 

Lifting is a very common activity in those who go to the gym regularly. And our shoulders are equally vulnerable to injuries. There are a lot of shoulder injuries like Rotator Cuff Injuries and dislocated shoulders.

A rotator cuff consists of tendons and muscles surrounding the shoulder joint. Rotator cuff damage is caused by wear and strain on this muscle. The gradual deterioration of tendon tissue most commonly causes rotator cuff injuries over time. 

Shoulder dislocation is basically when the shoulder blade is displaced from its original location or the socket. It is a painful condition that can be triggered by a sudden shock or fall. 

The injuries mentioned above can be triggered by specific shoulder injuries like dumbbell raises, reverse fly, push-ups, and plank raise. One should also avoid deadlifts without support

common gym injuries

Shin Splints

Shin splints develop when muscles and bones in the lower leg strain and pull at their insertion on the shin bone, causing it to become inflamed, irritated, swollen, and painful. Tenderness, discomfort, pain along the side of your shin bone, and slight swelling in your lower leg are possible symptoms. With this condition, the pain intensifies after workouts even more. This condition can lead to weak ankles or flat feet. When you stop exercising, the soreness may subside at first. Exercises like shin raise, single leg raise, heel step downs, or any kind of exercise that leads to stretching the shin.

common gym injuries

Tennis Elbow pain

Elbow pain can go away within days if there is no specific cause. Lateral epicondylitis, or tennis elbow in weightlifters, is caused by inflammation or micro-tears in the tendons that run from the outside elbow to the wrist and fingers. Stress on the wrist extensors, which bend the hand into the high-five motion, is a common cause of this ailment. If you lift weight beyond your limit, you may end up hurting yourself. Lifting with the wrong posture may also be a cause.

Hamstring Strain

A hamstring injury happens when one of your hamstring muscles — the group of 3 muscles that run down the back of your leg — is strained or pulled. A hamstring strain usually creates a severe ache in the back of your thigh. You may also experience “popping” or ripping. Swelling and discomfort are joint after a few hours. You can also notice bruising, redness down the back of your leg, muscle weakness, or an inability to bear weight on your damaged leg. Of. You have a higher chance of getting a strain on your leg day. Squats, lunges, running, jogging, or speed skaters jump.

common gym injuries

Prevention of gym injuries.

Preventing injuries in the gym can be done quickly by following these uncomplicated steps regularly.

  • Do not / never skip warm-ups 

  • Do not overestimate yourself when you see others lifting heavy weights 

  • Maintain the right posture 

  • Learn the right techniques 

  • Eat balanced diet 

  • Wear proper braces

  • Drink plenty of water

  • Do not skip rest days

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Written By

Kanak Tiwari

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