It becomes essential to perform a workout properly in the gym to prevent Most Frequent Gym Injuries. There is a chance of an injury for a beginner while performing a workout. Whether you are an experienced, amateur athlete or a bodybuilder, it is essential to take precautions while performing any activity. Everyone knows that there is a chance of injury while performing workouts. 

Injury can occur at any time while doing any kind of workout. Therefore, it becomes essential to take precautions. Most of the gym injuries occur due to improper weight training and inappropriate use of equipment. This blog is going to be very informative for beginners as well as experts who perform workouts daily. This guide will tell you the Most Frequent Gym Injuries and Best Practices to Prevent Them.

Most Frequent Gym Injuries

We begin with the kinds of injuries that occur in the gym while performing basic to advanced workouts. These gym injuries are commonly seen in many gym-goers.

1. Shin Splints

Shin splints are one of the common injuries that many athletes face. It is also termed as medial tibial stress syndrome. It happens due to over-exerting the lower leg muscles and tendons. Over-exertion occurs when one especially performs high-impact movements. This includes jumping squats, prolonged running on a treadmill or running on a treadmill with a slope, etc. 

2. Lower Back Sprain

Lower Back Sprain is a condition, occurs when the muscles that surround the spine are strained. It is caused due to heavy weight lifts, deadlifts, squats, or twisting the torso. In other words, lifting more weight than the body’s capability can cause a lower back sprain. Nearly 25% of gym-goers report lower back pain. 

3. Elbow Injuries

Elbow injuries occur due to repetitive activities of the arm and forearm. Activities such as push-ups and lifting weights can cause elbow injuries. In medical terms, it is also known as lateral epicondylitis. One can observe pain and tenderness outside of the elbow. The pain goes from the elbow down the arm. 

4. Shoulder Injuries

Almost 36% of gym-related injuries involve the shoulder. Shoulder Injuries occur due to damage to the rotator cuff while performing repetitive movements like lifting dumbbells above the shoulder. Rotator cuff muscles suffer wear and tear due to their excessive use. 

5. Knee Injuries

Knee Injuries are one of the most frequent gym injuries. It occurs while performing squats, lunges, and leg presses in incorrect form. Furthermore, it can also occur due to repeated bending and knee straightening. It stresses the patella (knee cap). In medical terms, it is described as patellofemoral pain syndrome. Other knee injuries that can happen in the gym include meniscal injuries and tears, and cruciate ligament injuries, often related to sudden jerky or twisting movements around the knees.

6. Ankle injuries

Ankle injuries are more painful compared to others. It occurs when the ligament gets torn or stretched at the ankle. One of the common causes is improperly performing exercises or workouts. It causes strain on the ankle joint, which leads to an injury. 

7. Equipment-Related Injuries

Incorrect use or not being familiar with the equipment can cause Muscle injuries in the gym. For instance, a shoulder impingement occurs due to improper use of the chest press machine. Shoulder impingement occurs when there is a compression in the rotator cuff tendons that are located in the shoulder joint. 

After reading about the Most Frequent Gym Injuries that many athletes or gym-goers face, now we will move on to the best practices to prevent them. 

Related Posts: Shoulder Pain- Causes and Condition-Specific Treatment

Best Practices to Prevent Gym Injuries

Following these practices can reduce the risk of injuries while performing any workout session. Here are the best practices that gym-goers must know.

• Warm Up: First, do warm-up exercises to enhance your body’s core temperature. It aids blood flow to the working muscles and prepares one to start a workout. 
• Correct Posture: The correct form is essential while performing any workout. Therefore, one must work out under a professional and certified trainer.
• Cross-Training Exercises: Build strength and endurance with cross-training exercises. Good endurance is required while doing any workout. 
• Wear the Right gear: Wear fitted clothes for a workout. Loose shirts, lower, and wearing the wrong shoe size can lead to injuries. 
• Equipment Check: Check the equipment before using it. Equipment must be well-gripped and balanced. Improper use can lead to muscle injuries in the gym.
• Proper Rest: Give rest to the body to heal or recover quickly. Do not overtrain the muscles. 
• Stay Hydrated and Eat Right: Follow a healthy diet. Take proper protein, calcium, and vitamin intake. A shortage of dietary supplements can lead to dizziness or drowsiness. It may lead to heavy injuries during workouts. 
• Do not overtrain: Always listen to the body. It knows when it’s time to push and when it needs rest.

Final Thoughts

For maintaining good health, a workout is essential. Rather than home or ground, most of the individuals prefer the gym for workout sessions. Availability of all the necessary equipment and professional trainers makes the gym the best choice for many. It is necessary to perform activities or workout sessions with proper guidance and precautions. This can prevent injuries from happening. In the above text, we mention the Most Frequent Gym Injuries and Best Practices to Prevent Them. Injury occurs due to not being well informed or carelessness while doing workouts. Doing the exercises at the gym with proper precautions or practices gives the best results without causing injuries.