The 5 Most Common Gym Injuries, and How to Avoid Them
It's normal to have a case of the ouches the day after a workout, but often gym-induced aches and pains can be avoided. Pain after weight-lifting or doing core exercises may be an indication that you're doing something wrong. Listen to your body for signs that something is off. Here's a round-up of the most common gym ailments, plus tips on how to prevent and heal them.
1. KNEE PAIN
Causes: Knee pain can come about when you're doing high-impact cardio on the treadmill or over-exerting with squats, lunges, or weight-lifting reps.
Tips: Instead of the treadmill, take a break and go for a spin on the exercise bike — it's easier on the knees. Also, do some PT stretches and reps to strengthen the muscles surrounding the knees, including your quads and hamstrings.
2. BACK PAIN
Causes: Back pain is a sign that you're not doing your crunches or weight-lifting reps correctly. You're most likely putting unnecessary strain on your back instead of focusing on the correct muscle groups.
Tips: Be sure to stretch before and after reps and core exercises, and gently whenever you have pain. And be sure you're following the right instructions and techniques for your weight-lifting exercises.
Causes: Most commonly in your heel, calf, shoulders, or wrists, tendonitis is a nuisance that can occur at any joint. It's inflammation of the tendon that causes the pain, and it mostly likely is there because you over-exerted yourself.
Tips : Stretch, take ibuprofen, and ice your painful tendon. And most importantly, take time off from the exercises that brought it about in the first place. When you feel ready to get back at it, re-initiate your muscles slowly and gradually.
4. SPRAINED ANKLE
Causes: Zumba classes be wild! Any time you're going too quickly to be mindful of how you're placing your foot, you risk landing wrong.
Tips: Strengthen your ankle, and be careful of how you're stepping. If you do roll your ankle, take rest, ice, and ibuprofen.
5. NECK PAIN
Causes: Neck injuries most often result from improper form or unnecessary strain on neck muscles (like while doing crunches).
Tips : Be conscious of your technique while you're in the gym. When you feel pain in your neck and shoulders, see a doctor to make sure everything checks out.