Common Work Out Injuries & their Preventions

Common Work Out Injuries & their Preventions:

 Any physical activity makes us prone to injuries be it walking, running, skipping etc., but in case of working out the chances are always on the higher side.

 No, you don’t need to worry whatsoever, because here we are to help you with what makes us prone to injuries and how they can be mitigated with little caution.

1. Knee Injury:

• Knee without an iota of doubt is an area that’s most prone to injuries. Mostly because –
• Most people don’t do exercises like squats and lungs in proper manner.
• many a times even the trailers don’t know the right approach.
• Common Complaints that arise out in such circumstances are:
• Worn Out Cartilages
• Torn Tendons
• Misplaced Joints
• Imbalanced muscles
• Solutions:
• Proper Foot Placement
• Right Body Positioning
• Do lunges forward & backwards first and then side by side.

2. Shoulder Pain:

• Shoulder is the most complex joint in our body, also most versatile and hence needs greater care. The issues of shoulders that are common are-
• Strain
• Rotator Cuff tear
• Instability
• Tendonitis
• Solutions:
• Rotate arms externally to balance shoulders.
• Row with cables
• Rotate palms away from you

3. Bicep Strain:

• It’s a very common injury in those who are crazy over biceps as it somehow fulfills our egos.

• Common injuries related to biceps are:

• Strain
• Tear
• Tendon tear
• Complete Bicep tear

4. Foot & Ankle:

• Due to difficult postures and lifestyle, foot & ankle too are fairly prone to injury.

• The Problems that mostly arise are-
• Planter Fasciitis
• Achilles Tendonitis
• Anterior Compartment Syndrome
• Lateral compression syndrome

• Preventions:
• Wearing shoes without heels
• Wearing trainer or tennis shoes
• Comfortable upright postures

5. Groin Pull:

• These are by far the worst and the most painful too.

• Daily exercising makes our thighs stiff and weak which leads to-
• Strains
• Muscle Pull

• Prevention:
• Go slow.
• Give body chance to adjust .
• Don’t over exert

6. Tennis Elbow:

• Its basically inflammation of tendon just outside of the elbow and a very difficult injury to deal with.

• The causes usually are-
• Overtraining of arms.
• Over exerting of fore arms
• Hand being involved in most exercises.

• What to avoid-
• Over exerting
• Ignoring discomfort
• Not taking adequate rest.

7. Back Pain:

• They mostly happen outside the gym due to incorrect sitting postures but at times due to excessive abdominal work.

• Preventions:
• Exercise abs & back as well.
• Include a set of lower back / abs set
• Sit in right postures.

8. Neck:

• Neck injuries mostly occur due to unnecessary strain on neck muscles while doing exercises such as crunches.

• Preventions:
• Be conscious of technique.
• See a doctor if you feel pain

9. Hip:

• Running is a good thing, but not if done in excess as that can over use the hip flexors and cause trouble.

• Preventions:
• Make balanced routine.
• Don’t exert beyond a point.

1. Bone Spurs:

• Exercising causes friction between muscles, bones, ligaments, in a tiny spaces called spurs. At times this friction can lead to injuries like-
• Inflammation
• Pain
• Weakness

• Preventions:
• Go for heavy weights and low repetitions
• Rest when you feel pain
• Ice areas of pain or burning feeling.

Above all, A sound positive outlook towards training can help you avoid and overcome a lot of these injuries.

There are certain strict NOs that you must keep in mind in training & exercising process in general:

• Lack of Adequate Warm-ups.
• Use of too heavy load or Weight .

• Not allowing body an adequate time for recovery.

• Changing loads/schedule too often.

• Forced reps.

• Poor Nutrition.

• Lack of Concentation

Gym is a place to get in shape and not to put on a show. Always keeping this simple piece of fact in mind can save us from many weeks of pain and an gust.

Happy Exercising.