20th April 2022

How to Avoid the Most Common Gym Injuries

Nothing is more frustrating than being in the midst of a workout and then suffering an injury. Most athletes shudder at the very thought! It means time out to heal and recover and then slowly working back up to where you were.

So, is there a way to keep from being injured during your exercise routine? We did the research and came up with some tips to help you avoid injuries during your workouts!


1. Shin Splints

Shin splints are pretty painful. The pain goes out from the shinbone and can be a symptom of media tibial stress syndrome. That’s a fancy name for shin splints. These injuries are common in runners and others who do a lot of running and jumping. Shin splints develop from overstressed muscles on the front of the lower leg, leading to pain along the shinbone.

The inflammation from this injury may start to show up after several workouts, and then the risk increases during high-intensity, frequent workouts. Shin splints may show up after running on hills or hard surfaces, training in worn-out shoes can also lead to this painful condition.

You can prevent shin splints by wearing the right shoes and ensuring they’re not worn out. During your workouts, gradually increase the intensity and frequency of the workouts rather than starting out at high intensity.

Warmups before training also ensure blood is flowing to the lower leg muscles, preparing them for a harder workout.


2. Wrist Strain

The wrist is a fragile, complex joint that offers a high level of mobility. However, that very mobility and instability often go together when exercising. For instance, too many barbell curls with a straight bar can lead to wrist problems. Or doing a ton of pushups can put too much stress on the wrist, straining the muscles.

You can prevent wrist strain injuries by targeting the smaller, stabilising muscles during weight lifting. Using a kettlebell can help, in addition to wrist rotation exercises and wrist extensions with a flexible band.


3. Rotator Cuff Injury

The rotator cuff is a group of four muscles that provide support and stability to the shoulder joint. Over time, repetitive overhead movements or activities that require a lot of shoulder mobility can cause rotator cuff strain. The risk also increases as you age, and the tendons begin to degenerate.

You can prevent rotator cuff injuries by adding strengthening exercises to your upper body exercises for the rotator cuff. It’s also important to ensure your posture is good, with no slouching. And avoid repetitive overhead movements with weights that are too heavy. Instead, choose weights that are light enough to allow rotator cuff muscles to work without relying on the deltoids and pectoralis muscles.


4. Sprained Ankle

A sprained ankle is a very painful injury and isn’t always caused by running or jogging. Many kinds of exercises can cause a twisted ankle.

The ankle is a very interesting joint. It provides great mobility, that is, until the foot turns inward and the joint rolls over too far. Such a motion can lead to torn ligaments on the outside of the ankle. The very thought makes your ankle hurt!

Running on a treadmill can increase the chance of suffering a sprained ankle. All it takes is a momentary loss of focus, and your foot slips. And runners who overtrain, step off a curb, and more are also at risk.

You can reduce the risk of a sprained ankle by performing ankle flexibility exercises. These work to strengthen the muscles of the lower leg and foot. In addition, if you run on a treadmill, use a safety clip. The clip shuts down the machine if you fall, helping to reduce injuries.

If you run outside, choose a flat, level surface and then watch for broken sidewalks, curbs, and other objects to avoid an ankle injury.


5. Pectoral Strain

Another common injury is the pectoral strain. You may develop this condition by performing too many bench presses. Rather than strengthening your chest muscles, overworking them can lead to pectoral strain injuries.

A sudden overload on the tissue usually causes a pectoral strain or tear. This can happen when bench presses or performing chest-fly motions.

When using heavy weights, you can prevent pectoral strain injuries by slowly working up to your bench press movements. If you lift heavy, make sure to request a spotter to ensure you don’t drop the weights or lose control.

If your wrists or hands shake when lifting, this is a clue that it’s necessary to lower the weight.


6. Groin Pull

Another common injury is a groin pull. These can be caused by squats, lunges, or when sprinting. All it takes is a sudden movement that pushes the muscles too far, and that’s it. Your workout is now done.

Getting older can also increase the risk of a groin pull. That’s because muscles lose their elasticity as we age.

You can prevent a groin pull by doing warm-ups of the inner thigh muscles before your workout. Start out with some gentle walking or cycling to warm up the muscles in that area, especially before sprinting or plyometric movements.

It can also be helpful to include adductor strengthening exercises like leg raises and clamshells to keep you from developing this painful injury.


7. Elbow Pain

Elbow pain can arise from several kinds of exercises. The most common elbow injury is tennis elbow. You can develop this injury even if you don’t play tennis.

Tennis elbow is tendonitis (inflammation of the tendons) that may appear after lifting weights that are too heavy, performing identical exercises every time you workout, and more. Weightlifters also develop tennis elbow by performing exaggerated wrist flexion at the end of a bicep curl.

You can prevent this painful injury by keeping your wrist in a neutral position when lifting. In addition, avoid overly fast repetitions, decrease the weights you’re using, and do exercises that strengthen the wrist extensors.


Summing It Up

We hope these tips will help you avoid some of the most common, painful injuries when working out!

Be sure to check us out if you are looking for a Gym in Sheffield!