What Are The Most Common Gym Workout Injuries & How To Prevent Them?
It’s that time of year where people return to the gym or begin a new class in an effort to fulfil a New Year’s resolution to lose weight or get fit after the excesses of Christmas. While exercise is beneficial to our health, unfortunately it can also result in injuries, so for us here at MLH Physio, it’s the time of year where we see an increase in gym-related injuries.
How do people get injured at the gym?
From experience, the 2 main reasons for gym injuries are:
1. Overloading – meaning a sudden increase or too much volume of exercise, or weights that are too heavy, or doing too many reps, resulting in the body breaking down due to stresses placed upon it.
2. Poor technique – this can be with weights or particular exercises, such as squats, or poor technique when starting a new type of exercises or class which the body isn’t used to.
What are the Most Common Gym Injuries?
We treat a lot of injuries. But the most common gym-related injuries we see are:
· Shoulder and neck issues
· Lower back injuries
· Knee problems
· Muscle strains
· Foot and ankle problems
All of these issues cause pain and discomfort, loss of mobility, and affect the quality of life. However, they are easily avoidable, so instead of simply treating the pain after it occurs, we like to advise our patients on how to prevent it in the first place.
How Can You Prevent Gym Workout Injuries?
1. Don’t forget your warm-up!
We always advise to start any workout with a gentle warm-up before partaking in any form of exercise or sport. It doesn’t have to be long, less than 5 minutes, to prepare your body for the demands ahead. The reasons for warming up are simple:
· Slowly raise heart rate
· Increase blood flow to muscles
· Gently stretch muscles
· Increase body temperature
Here is a simple warm-up that you can do before any workout
2. Ask the experts!
If you are not experienced in the gym, you are starting a new class, or using a piece of equipment for the first time, always seek advice from an expert in your gym as they will be able to guide you safely with the correct technique and training volumes.
3. Listen to your body
It’s perfectly normal to feel achy and sore after exercise, especially when starting a new routine, returning to exercise after a break, or increasing the volume of exercise. Niggles and slight muscle pain can last only a few days and ease with a little rest. However, if you are unfortunate to develop an injury that lasts more than a few days, we would recommend visiting us at MLH Physio to get some expert advice and treatment so you can return as quickly as possible but also safely.