No one said that gym injuries were easy to prevent, but with the right knowledge and preparation, you can minimize your chances of getting injured. This guide for fitness businesses will go over some of the most common gym injuries and what you can do to avoid them. Remember that prevention is always better than cure, so make sure you take precautions to stay safe while working out!
How common is it to get gym injuries
Unfortunately, gym injuries are more common than most people realize. A study found that nearly 41% of all athletes will suffer from some injury when working out. And while some of these injuries may be minor and easily treated, others can be much more serious and even require surgery. Therefore, before heading to the gym, it’s important to be aware of the potential risks.
Why do people get gym injuries
There are several reasons why gym injuries occur, but one of the most common is simply because people aren’t using the proper form when lifting weights. This can lead to strain on the muscles and joints, resulting in an injury.
Not warming up properly before working out is another major cause of gym injuries. When your body isn’t properly warmed up, it’s more likely to get injured.
14 Common gym injuries
There are a few gym injuries that are more common than others. Here are the top 12 gym injuries and how you can avoid them:
- Sprains and strains
These injuries usually occur when you overexert yourself or use improper form while working out. To prevent sprains and strains, warm up properly before working out and cool down afterward. Also, be sure to use the correct form when lifting weights or to do other exercises.
Tendonitis is an inflammation of the tendons, which are the tissues that connect muscle to bone. This type of injury is often caused by repetitive motions, such as those often used in weightlifting. To prevent tendinitis, be sure to take breaks between sets and avoid doing the same exercise repeatedly.
- Fractures or broken bones
Fractures can occur when you fall or land on a hard surface. They are also common in contact sports, such as football or hockey. To prevent fractures, wear proper protective gear when taking part in tasks with a risk of falling or collapsing.
- Dislocations occur due to gym injuries
Dislocations occur when the bones in a joint are forced out of alignment. This can happen if you fall on an outstretched arm or receive a blow to the shoulder. To prevent dislocations, be sure to warm up before participating in activities that require a lot of arm movement.
- Wrist sprain
A wrist sprain is a common injury that occurs when you fall on an outstretched hand. To prevent a wrist sprain, wear wrist guards when participating in activities with a risk of falling.
- ACL tears
The ACL (anterior cruciate ligament) is a ligament that connects the femur to the tibia. It helps to stabilize the knee joint. ACL tears are common in sports involving sudden stops or direction changes, such as tennis or basketball. To prevent ACL tears, wear proper shoes and braces when participating in these activities.
- Shin splints
Shin splints are a type of pain that occurs along the shinbone. They are often caused by overuse, such as running too much or wearing improper shoes. To prevent shin splints, warm up before running and wear shoes that provide adequate support.
- IT band issues
The IT band is a ligament that runs from the hip to the knee. It helps to stabilize the knee joint. IT band issue is a gym injury that often occurs in runners and cyclists. To prevent IT band issues, stretch your hips and thighs before participating in these activities.
- Rotator cuff injury
A rotator cuff is a group of muscles and tendons surrounding the shoulder joint. These muscles help to lift the arm. Rotator cuff injuries are common in sports that involve overhead motions, such as tennis or baseball. To prevent a rotator cuff injury, be sure to warm up before taking part in these activities.
- Low back strain
Low back strain is a common gym injury. It often occurs because of improper form when lifting weights. To prevent low back strain, be sure to use proper form when lifting weights and avoid arching your back.
- Sprained ankle
Sprained ankles often occur when you land on an uneven surface or roll your ankle. To prevent a sprained ankle, be sure to wear proper shoes and avoid walking on slippery or uneven surfaces.
- Pectoral strain gym injuries
The pectoral muscles are the muscles that make up the chest. They are often strained due to improper form when lifting weights. To prevent a pectoral strain, use proper form when bench pressing or doing other exercises involving the chest muscles.
- Groin pull
A groin pull is a type of injury that occurs to the muscles in the groin area. It is often caused by overstretching or by participating in activities that require sudden stops and starts. To prevent a groin pull, be sure to warm up before participating in these activities.
- Elbow pain
Elbow pain is often caused by overuse, such as from playing tennis or baseball. To prevent elbow pain, be sure to take breaks between sets and avoid doing the same exercise over and over again.
There you have it! These are some of the most common gym injuries and how to avoid them.
10 Tips to avoid gym injuries
Knowing how to avoid gym injuries is key to having a successful and enjoyable workout routine. Here are ten tips to remind your team to follow to help them avoid gym injuries:
- Warming up before you work out is vital to avoiding gym injuries. A proper warm-up will increase your heart rate and loosen your muscles.
- Eating a balanced diet will help your body recover from workouts and reduce the risk of injury.
- Drinking plenty of water will help to keep your muscles and joints lubricated.
- Wearing proper shoes will help to support your feet and ankles.
- Overestimating your abilities can lead to injuries. Start slowly and escalate the intensity of your workouts.
- If you feel pain, stop what you are doing and rest. Ignoring pain can lead to further injury.
- Taking part in a variety of activities will help to reduce the risk of overuse injuries.
- Taking the time to learn proper techniques for exercises will help you avoid injuries.
- Wearing the proper clothing for your sport will help you avoid injuries.
- Resting is crucial for your body to recover from workouts. Skipping rest days can lead to overtraining and injuries.
Following these tips, you can avoid gym injuries and have a successful workout routine. So, get out there and start working out! And if you experience an injury, be sure to see a doctor or physical therapist to get on the road to recovery.
Happy and safe workouts!