Shikha Mittal


Common Injuries from Working Out and Their Prevention

Having a nice and fit body is a new trend for today’s youth and  In order to achieve their goals  they starts working- out in gym which is a best thing but sometimes they start working out without concentrating towards their form during working-out which results in injuries  and for that they started blaming gyms and exercises but the real problem is their unawareness and impatience, in this blog we are going to aware you with all the causes and preventions of  injuries that will help you to focus more on your health.

Injuries occurring in the sports field or the gym usually involve muscle strains and sprains, bone fractures and ligament tears. Here are some of the common injuries that you should look out for:

Knee Injuries

Knee injuries may be due to having a sedentary lifestyle throughout the day and then performing explosive movements in the gym, placing the knee under great stress. Even for regular exercisers, heavy weight lifting or repetitive performance of activities can cause damage to the knee muscles and also cause pain or discomfort. Weak hip muscles may also result in pain in the knee while performing lunges or squats. For prevention include or perform exercises that improve the hip and quadriceps strength. And keep your feet in alignment when lifting weights to avoid injuries to surrounding muscles.

Back and neck injuries

Our backs and necks are often the first to suffer when we injure ourselves whilst working out. Neck pain after exercise could easily be caused by over exertion or incorrect positioning or posture during exercise. One of the most common exercises to cause neck pain is sit ups, as they put strain on our neck. This is why it is important to get the correct positioning before you begin – if you are unsure, ask a personal trainer or fitness professional. Upper back pain during a workout is also common – this is often caused by muscle tightness, which can be alleviated by always remembering to warm up and warm down before and after exercise. Always remember to warm down after exercise – simple exercises such as neck rolls can stop our muscles from seizing up and prevent long- term injury.

Shoulder Injuries

Shoulder injuries can be quite debilitating if they are not treated properly. Usually injuries are a result of repeated movement or overstretching of a muscle. Shoulder injuries are commonly a result of throwing activities. Instead of "pushing through" shoulder pain, let your shoulder rest. And to prime your shoulders to resist injury, strengthen them with wall pushups, shoulder presses and elastic tube resistance training.

Groin Injuries

A groin injury is an injury to the muscles of the inner thigh or front of the hip. This can result from overuse of the muscles, or from sudden contraction or overstretching of the muscles. Like most injuries, groin injuries vary and are classified by grades. Grade 1, 2, or 3 representing mild, moderate and severe, respectively. A severe injury can make it very difficult to put weight on the leg and can sometimes be visibly seen as a “dent” in the muscle.  

How to Protect Your Body From Exercise Injuries

Find a qualified trainer 

Professional trainers are the best. They know all about proper technique and posture. Before you embark on an exercise program, invest in at least a few sessions with a personal trainer. He or she can teach you the proper intensity, technique and form to keep your workout both safe and effective.

Warm up and cool down.

Stretching will help increase your flexibility, reduce muscle tension, improve your circulation and help prevent injuries if you do it on a regular basis. Stretching, brisk walking and/or jogging in place before working out can help prepare your muscles and your heart rate for your routine, prevent strain and avoid breathing problems. Doing these after workout can also help cool your body down and slowly help your heart rate get back to normal.

Don't work out on empty

Many people have a myth that you have to starve before hitting the gym. You're going to be burning calories and building sweat while exercising, so why go in with an empty tank? While you don't want to exercise immediately after a big meal, eating two hours before with the right foods can ensure you have ample fuel for a workout.

Hydrate your body

Because of the same above reason try to drink 16 ounces of water two hours before working out and take additional sips throughout to replace any lost fluids.

Wear comfortable shoes that fit correctly.

Fitting shoes, especially high heels, can cause more damage than people realize. Wearing shoes that don’t fit well can weaken the foot muscles and collapse arches of the foot, which can have a ripple effect, leading to both knee and hip pain. Also same applies to your clothes wear comfortable clothes.

Check-in with your physician before getting started.

It is important to touch base with your healthcare provider before starting physical activity for the first time, especially if you are recovering from an injury or illness. Make sure you consult with your physician before you start any exercise program.a