Common Workout Injuries And How To Prevent Them

October 20, 2016  |  
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You’ve posted your motivational quotes all over the walls. You’ve purchased workout clothes you love. You’ve set aside time in your schedule for workouts, and you’ve treated yourself to a membership to that nice gym that puts cucumber in their water and doesn’t charge you for towels. If you’ve done all this, it can be extremely disheartening to be taken down by a workout injury. All you wanted to do was get in shape, and now you’ve made a mistake that renders you bed ridden (or at least couch ridden) for weeks. The worst part is that most gym injuries are easily avoideable if you just know what to do –and what not to do. So, don’t sit bitterly on your couch and watch people jog outside your window. Be informed about these common workout injuries and how to avoid them.

Shutterstock

Shutterstock

A pectoral tear

Men and women do a lot of pectoral work because it can give both genders a nice, sculpted chest. But a tear in this region—whether it’s across the chest or right by the upper arm—is very painful, and makes daily activities like typing and driving difficult.

Image Source: Shutterstock

Image Source: Shutterstock

How to avoid it

Do not push yourself when it comes to dumb bells and bar bells. Know your weight limit on these, and gradually increase it. If you try to work with weight that is too heavy, you can lose your control and tear a pectoral muscle.

A torn hamstring

Depending on the severity of your torn hamstring, it can take days or months to heal. That’s a workout break you can’t afford to take.

 

 

 

 

 

 

 

How to avoid it

Torn hamstrings often happen during sports, rather than at the gym. If you do play on a sports team, make sure you strengthen your leg—every part of it—at the gym so it doesn’t become too tight. Trying to play a sport with a tight hamstring is the formula for a tear.

 

 

 

 

Image Source: Shutterstock.com

Image Source: Shutterstock.com

Knee injuries in joggers

Joggers put a lot of strain on their knees. You’ll find a lot of elderly people who can tell you they wish they’d never been runners, because of how it’s limited their mobility today.

Image Source: Shutterstock

Image Source: Shutterstock

How to avoid it

Run on the beach if at all possible. This will relieve some of that tension put on the cartilage under your knee every time your foot hits the ground. Taking shorter steps will also help you naturally alleviate the pressure on your knees.

Image Source: Shutterstock

Image Source: Shutterstock

A dislocated shoulder

A lot of people want those sculped, statuesque, strong shoulder muscles. And, for that reason, a lot of people go hard on the shoulder exercises. Your shoulders are pretty forgiving, too, and you can usually find that you can push them further than you thought. And that is how you end up with a dislocated shoulder.

Image Source: Shutterstock

Image Source: Shutterstock

How to avoid it

When it comes to strengthening your shoulders, the best, safest exercises are shoulder presses, push ups and mild resistance training. If you really want gorgeous shoulders and a low risk of injury, you should take up swimming.

Corbis

Corbis

Lower back strain

If you lift almost nothing all week, and then try to lift heavy weights, you can easily strain your lower back. Once that happens, you can be out of commission in the lifting category for a week.

Image Source: Shutterstock

Image Source: Shutterstock

How to avoid it

Always, always lift with your legs and not your back. Keep your back straight, because this will encourage you to put most of the work on your legs. Try to walk around during the day if you have an office job, and do some very light lifting at your desk with small weights, too, so you don’t shock your body at the gym.

ACL injuries

A lot of personal trainers incorporate jumping exercises into your program. This can involve holding medicine balls and jumping onto blocks, or just courses that involve lots of jump rope. But jumping puts a lot of pressure on your anterior cruciate ligament and your posterior cruciate ligament. Think about it; you’re putting all of your body weight on a few joints.

 

 

 

How to avoid it

If you are going to do jumping exercises, use the designated space at your gym to do this. This area has ground that is made from, for lack of a fancier word, bouncy! It has a little give in it to take the pressure off of your joints when you jump.

 

 

 

 

 

Image Source: Shutterstock

Image Source: Shutterstock

Achilles tightening

When your Achille’s tightens, it can be incredibly painful. This can make even walking around at a normal pace, carrying out your daily activities, difficult.

 

 

Image Source: Shutterstock

Image Source: Shutterstock

How to avoid it

This usually happens when you push yourself too hard, and try to go from not exercising at all, to running up stairs for an hour. You need to slowly build up any sort of cardio that has you moving your Achilles heal a lot, or else it will immediately tighten.

Shutterstock

Shutterstock

A stiff abdomen

This is a sensation that a lot of people who do regular situps experience. Essentially, the day after doing crunches, the bottom half of your abdomen feels very sore. It can be difficult to simply sit down in and get up from chairs.

Image Source: Tumblr

Image Source: Tumblr

How to avoid it

This can happen when you do crunches improperly, putting all of the pressure on your lower abdomen. Make sure your form is good, and that you lift with as straight a back as possible, so the work is distributed throughout your abdomen and back.

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