10 Most Common Workout Injuries And How You Can Avoid Them
Thinking of exercising more? There are pitfalls you need to be aware of. In this article, Beauty and Tips takes a look at the 10 most common workout injuries and how you can avoid them.
It’s a new year which means for many of us a new us. Part of that means we’re about to exercise more. But as well as leaving us absolutely exhausted, exercise can also do us serious harm that puts us out of action. Done wrong, exercise can do more harm than good. However, as long as you know what to look out for, you can avoid any serious injury. Let’s take a look at the 10 most common workout injuries and how you can avoid them.
Perhaps the most common of all workout injuries and the one that catches out so many beginners is the ankle sprain. Let’s face it, we’ve all sprained our ankle at some point. But it’s easier to sprain it than it is if you’re working out wrong. And once it’s sprained, it could mean that you need to take some time off work. Our ankles usually come undone on the treadmill – or rather off the treadmill! See, it’s all too easy to run too fast, roll your ankle and take a tumble. To prevent this from happening on the treadmill or elsewhere, take your time and run on level ground, like asphalt. Once you it uneven terrain, trouble is often just around the corner.
A pectoral injury is one of serious, common workout injuries that often occurs after we’ve lost control of a barbell or dumbbell. It’s easy to spot at the time as it’s accompanied by a tearing sensation before the upper arm and chest turns blue and black. To prevent an unpleasant pectoral injury, don’t lift weights beyond your abilities. It’s as simple as that. Don’t get carried away!
Rotator Cuff Injury
The rotator cuff is made up of four main muscles. It’s located around the shoulder joint, which it stabilises. If you experience shoulder pain whenever you reach ahead or behind you, it could mean that you’ve done yourself a rotator cuff injury somewhere along the line. It’s usual to get this type of niggling injury after repetitive overhead workouts, such as throwing a ball or even military presses. The best way to prevent it is to maintain good posture when exercising and to avoid repetitive overhead workouts with super heavy weights as much as possible.
If you ever experience pain on the inside of your shinbone, there’s a strong sign that you’ve got shin splints (or media tibial stress syndrome as they’re known to doctors). Runners experience them fairly often, but they can happen to anyone who participates in jumping or any kind of running sports. Shin splints are essentially muscle inflammation, and the best way to stay safe is by investing in proper running shoes. Also, you should be mindful of increasing the intensity of your workout steadily. It’s a good idea not to run or jog straight away, too.
Stress fractures commonly occur when we try to do too much too quickly. In other words, when we get a bit giddy and think we can take on the world! Typically, they occur in the shin bones or the bones around the foot, including the heel. If the pain around the area worsens when you walk, stand or exercise, it’s a strong sign that you’ve got a stress fracture. The best way to avoid a stress fracture is to take your time. Don’t rush.
Lower Back Strain
Another one of common workout injuries (and a really annoying one) is a lower back strain. This feels like a sharp twinge that tends to occur suddenly in your lower back either just after or during exercise. The easiest way to strain your lower back is by doing dead-lifts of squats improperly. Disk herniation and even nerve compression can occur as a result.
The best way to prevent lower back strain is by maintaing a neutral back when working out. This means lying on your back with your feet flat and your knees bent. Once your form is right, you can then add weight but you should never add weight before getting your form correct.
This is when the names of common workout injuries start getting scientific. A typical sign of patellofermoral syndrome is pain beneath the kneecap that gets worse when you sit with bent knees, walk down the stairs or go running. It sometimes makes an unusual crunching sound, too.
Squatting, jumping or running usually causes it to flare up. The best way to prevent it is to do workouts that strengthen your hip flexors and quadriceps as these will help to keep your knees nice and healthy.
Glenoid Labrum Tear
If your shoulder feels uncomfortable and you hear clicking sounds, there’s a chance you’ve got a glenoid labrum tear. This is a hard one to prevent but you can stop it getting worse by seeking medical attention as soon as you experience the above symptoms.
IT Band Syndrome
This workout injury refers to the iliotibial band, which is a ligament that runs from your hip to your shin. When it comes inflamed and tightens up, you’ve got IT band syndrome. Cycling is the most common exercise that causes it, but runners who are wearing inappropriate footwear are also susceptible. To prevent IT band syndrome, cyclists need to make sure the heat of their seat is perfect, while runners should always warm-up properly before a run. Also, they need to wear appropriate footwear.
If you experience weakness in your upper arm or paint in front of your shoulder, there’s a good chance you’ve got tendinitis. This is a common overuse injury which comes about after repeated motions, whether from sports like golf of tennis, or exercises like swimming or weightlifting. The easiest way to avoid biceps tendinitis is to mix up your exercises, so that you’re not repeating your overhead movements. Take proper rest breaks between activities, too.