Most gym injuries are caused by people trying to lift more weight than their body can handle.Do not lift too heavy weight, use equipment correctly and warm up before hand to prevent injuries.
Below are some of the most common injuries at the gym.
- Knee injury
- Tendinopathy
- Shin splint
- Elbow injury
- Lower back
- Pulled groin
- Shoulder injury
- Injury caused by equipments.
Knee injury
Common at the gym since they can be caused by a variety of movements.
Any movement that keeps your knees in a constant state of stress cause patellofemoral pain syndrome.
Symptoms:-A dull pain in the knee while doing squats or even walk up the stairs.
Prevention:- Pay attention to your posture when doing squats and deadlifts to make sure your legs are properly aligned.
Wear proper shoes that provide support.
Wear knee braces.
Tendinopathy.
Is inflammation of tendons.
Prevention:- Take breaks between sets and avoid doing the same exercise repeatedly.
Shin splint.
It's caused by running in the treadmill especially when it's slanted or jumping on hard surfaces.
Prevention:- Limit time spent running on slunt surfaces and properly warm-up before work out.
Elbow injury.
Caused by lifting too much weight and moving too quickly.
Most common in the gym is tennis elbow (lateral epicondylitis) which causes pain and tenderness in the outside of the elbow that may go down the arm.
Prevention:- keep the elbow in neutral position while lifting weights and avoid quick reps.
Lower back pain.
Caused by putting too much pressure on the muscle sorrounding the lower part of your spine.
Pressure results in not maintaining proper posture by lifting.
People who are doing squats, deadlifts or any lifting with heavy weight are more likely to injure their backs.
Symptoms:- you notice by sudden pulling sensation in the lower back.
Action:-Stop lifting immediately.
Prevention:-keep your spine neutral while working out.
Use posture support like lifting belt.
Pulled groin.
Caused by over working the muscle on the inside of the thigh through squats and lunges.
It can be uncomfortable to move your legs after you pull your groin muscle so give yourself time to heal.
Prevention:- stretch and warm up before you exercise.
Use good foam when you squat or lunge to prevent muscle pull .
Shoulder injury.
Common shoulder injury in the gym is the injury to your rotator cuff.
Any exercise that involves over head movements will cause pressure on your shoulder which can lead to tears
The shoulder loses mobility when in tears.
Rest to let it heal.
Prevention:-
Ensure your upper body is strong by incorporating more shoulder movement into your work out routine.
Lift what your body can handle.
Injuries caused by equipment.
Large heavy weight and solid machine can cause tripping and falling.
Be cautious when putting free weights down so you don't drop them on your toes.
Read the instructions and safely guide that are on equipment.
Lace up your shoes properly when getting into cardio equipment.
