3 of the most common gym injuries and how to avoid them
When it comes to hitting the gym, most men are eager to push their limits and achieve their fitness goals. Whether it’s packing on muscle, shedding fat, or simply staying in shape, the gym is a place where dreams can be realised.
However, with the pursuit of fitness also comes the risk of injury. Common gym injuries can set back your progress, sometimes leading to long-term damage. The good news is that most of these injuries are preventable with the right knowledge and precautions.
Below are three areas that are often stressed in gym workouts, making them some of the most common sites for injury. Here’s how you can avoid them.
1. Lower Back Strain
What it is: Lower back strain is one of the most frequent injuries encountered in the gym, often resulting from improper lifting techniques, overloading weights, or failing to engage the core muscles during exercises like deadlifts, squats, or even overhead presses. The lower back consists of muscles and ligaments that can easily become strained or torn when subjected to excessive stress.
How to avoid it:
- Master the form. Before adding heavy weights to your routine, ensure you have mastered the correct form for exercises that target or involve the lower back. Deadlifts, for instance, require a neutral spine position, where your back is straight, and your core is tight. Practice the movement with lighter weights until your form is flawless.
- Warm-up properly. A proper warm-up increases blood flow to the muscles, preparing them for the stress of lifting.
- Strengthen your core. A strong core supports your lower back, reducing the risk of strain. Incorporate core-strengthening exercises like planks, bridges, and bird-dogs into your routine.
- Listen to your body. If you experience discomfort or tightness in your lower back during a workout, stop immediately and assess your form. Continuing to lift through pain can exacerbate the injury.
2. Shoulder Impingement
What it is: Shoulder impingement occurs when the tendons of the rotator cuff become irritated or compressed between the shoulder bones during overhead movements. This injury is common among those who frequently perform exercises like overhead presses, bench presses, or lateral raises. Shoulder impingement can lead to inflammation, pain, and limited range of motion.
How to avoid it:
- Focus on shoulder mobility.
- Strengthen the rotator cuff. Weak rotator cuff muscles are more prone to injury. Include exercises like external rotations, face pulls, and reverse flyes to strengthen these muscles.
- Control your movements. When performing exercises that involve the shoulders, use a controlled range of motion. Avoid overextending or locking out the shoulders, which can increase the risk of impingement.
- Don’t neglect posture. Poor posture, especially rounded shoulders, can contribute to shoulder impingement. Work on maintaining good posture both in and out of the gym, focusing on exercises that strengthen the upper back and rear deltoids.
3. Knee Injuries
What they are: Knee injuries, such as patellar tendinitis (jumper’s knee) or meniscus tears, are common among those who engage in high-impact activities or exercises that involve deep knee flexion, like squats, lunges, or box jumps. These injuries often result from poor technique, muscle imbalances, or overtraining.
How to avoid them:
- Perfect your squat technique. When squatting, ensure your knees track over your toes, your weight is distributed evenly across your feet, and your hips are pushed back. Avoid letting your knees cave inward or extending them beyond your toes.
- Strengthen the supporting muscles. Strengthening the quadriceps, hamstrings, and glutes can provide better support for the knees. Exercises like leg presses, hamstring curls, and glute bridges can help balance the muscle groups.
- Incorporate low-impact exercises. To reduce strain on your knees, include low-impact exercises like swimming or cycling in your routine. These activities provide cardiovascular benefits without the added stress on the joints.
- Use knee-friendly variations. If you have a history of knee issues, consider modifying exercises to be more knee-friendly. For example, try box squats or split squats with a shorter range of motion.