5 Most Common Gym Injuries and Prevention Practice

Trying to achieve your fitness goals can be challenging, as it takes hard work and discipline to reach your desired results within a specific timeframe. If you work out at home or at a gym, performing exercises without observing proper form may lead to injuries. Although minor injuries may heal on their own or with sports massage, more serious injuries may require treatment at a sports injury clinic. It’s best to avoid these injuries so you won’t have to skip or modify your workout routine.

Here are some of the most common gym injuries and how you can prevent them:

Lower back problems

Experiencing lower back pain during or after a workout may indicate that you have strained the muscles surrounding your spine. Pushing beyond your limit without proper supervision or care may also lead to nerve compression or disc herniation. If you feel a sudden pinch or pull, stop the workout and visit a clinic immediately to consult a physical therapist or medical practitioner.

Lower back injuries can be prevented by keeping your core muscles strong and doing stretches and exercises to strengthen your upper back.

Foot and ankle injuries

If you are always on your feet or perform exercises that put a lot of pressure on your feet and ankle, you are likely to suffer from plantar fasciitis. Having tight and weak calf muscles is often associated with this condition.

To prevent serious injuries that may require sports injury rehabilitation and put your fitness goals on pause, use appropriate footwear for your chosen activity.

Knee injury

Performing activities and exercises like heavy weightlifting or repetitive movements without proper form can damage knee muscles and cause pain or discomfort. Weak hip muscles may also cause knee pain during lunges or squats.

To avoid serious knee injury that may require surgery and post-surgery physiotherapy, maintain proper foot alignment when lifting heavy loads. Add exercises to strengthen your hips and quadriceps.

Tennis elbow

There are several types and causes of shoulder injuries, but the most common is lateral epicondylitis, also known as tennis elbow. Even if you’re no tennis player, you may still suffer from this injury as it involves damage(s) to the tendon caused by heavy weightlifting, repetitive activity in the same direction, or performing movements with improper techniques.

The best way to prevent tennis elbow is to keep your elbow in a neutral position when lifting objects, avoid overly fast, repetitive movements, and include wrist extensor strengthening exercises in your exercise program.

Shoulder injury

Repetitive overhead activities may lead to a shoulder injury or some damage to your rotator cuffs (a group of four muscles that support the shoulder joint).

Add shoulder-strengthening exercises to your program, maintain proper posture, and avoid repetitive overhead activities to help prevent shoulder injuries. If you feel discomfort, consult with a medical specialist or book an appointment for a sports massage in Dubai Marina to relieve stress.

If you are experiencing unusual pain or discomfort after working out or you wish to consult with a specialist about injury prevention, visit Scandinavian Physiotherapy Center DMCC. They offer a range of treatment plans that are tailored to your needs. Feel free to see one of our clinics for a consultation or book an appointment for a sports massage or therapy session.