Common Injuries At The Gym And How To Avoid Them

Exercising is fantastic for both physical and mental health. The NHS calls exercise a ‘miracle cure’ and the benefits are overwhelming. However, it’s important to exercise safely and carefully as there is always a chance that you could strain yourself or sustain an injury. 

woman lifting weights

In this article, we’ll take a look at the 5 most common gym injuries and how you can avoid them.

Groin Pull

Groin pulls are a common injury during exercise. They can happen when you’re running or when doing squats or lunges. Groin injuries are more common the older you are as your muscles and tissues will have less elasticity, however, they can happen to anyone at any age.

You can avoid groin pull by ensuring your inner thigh muscles are properly stretched and warmed up before exercising and by avoiding sudden movements (like bursting into a sprint) when your muscles are still cold.

Shin splints

Shin splints cause pain around your shins and calves. They happen when the tissues connecting to your lower leg bones are subject to repeated stress, making them a common issue among runners, including those who use treadmills at the gym. Some people are more at risk of shin splints than others, for example, beginner runners, dancers and people with high arches or flat arches.

Warming up properly before you run can reduce your risk of developing shin splints. You should also check your form, avoid running on uneven or hard surfaces and ensure that you’re wearing supportive footwear.

Equipment Related Injuries

Serious injuries can happen in the gym due to improper use of equipment or faulty equipment. Injuries can occur if hair, clothing, headphones, shoe laces or limbs become trapped or entangled in machinery or if you trip over or fall onto equipment. Heavy weights or unsecured machines can also fall onto and crush body parts. If you do sustain an injury in the gym that isn’t your fault, or if the equipment was damaged, you may be able to claim compensation for your injury.

You can reduce your risk of injury from gym equipment by ensuring that you’re confident using each piece of equipment and seeking guidance from a qualified instructor if you aren’t sure. You should also be sure to read any instructions or safety guides on the machine. When using gym equipment, don’t get distracted and don’t start machinery such as treadmills, for example, until you’re properly positioned and ready to go.

Lower Back Sprain

This can happen due to lifting too much weight, which will affect your posture when lifting and exercising and create poor form. To avoid lower back pain after exercising, maintain a flat back when lifting weights and engage your core muscles. You should also know your personal limits and avoid pushing past them.

Shoulder Strain

This is another common gym injury that often happens due to lifting excessive weight or poor form when exercising. Shoulder pain is often a result of rotator cuff injury that can result in swelling, inflammation, tears and discomfort when moving the shoulder. If this happens, it’s important to rest to allow your shoulder to heal. The best way to prevent shoulder strain is to strengthen your upper body muscles gradually and to only lift weights that your body can handle without discomfort.

*Collaborative post

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