4 Common Workout Injuries And How To Avoid Them
It doesn't matter your level of experience or fitness; injuries are common and can happen to anyone. Even a simple stroll in your backyard or getting up from a chair can result in an injury.
However, this is no excuse to avoid working out.
Studies show several benefits for working out, including reduced risk of heart diseases, weight control, improved health and mood, and sharpening your learning, thinking, and judgment skills when aging.
However, you might want to check these common workout injuries and how to avoid them if you want to get more from your working out.
Lower back injuries
Lifting weights that are too heavy or using poor technique or form can cause an injury in your lower back.
Injuries to your lower back can affect several structures in your body, including bone, muscles, and discs. This can feel like a dull ache or soreness. However, they are normally acute. To avoid this, avoid bending or lifting over your hip. Make sure to squat and lift using your legs. You'll want to avoid getting your knees past your toes and keep your legs shoulder-width apart during the workout. Strengthening your core and doing pilates is always a good bet as well! Consider hiring a trainer to learn proper techniques, too
Sprained wrists
Your wrist has a high degree of mobility. However, this comes with some degree of instability too.
Doing tons of pushups , planks or many burpees can overwork your wrist and stress your surrounding muscles. This is especially true of you type all day. It is best to focus on stabilizing your small muscles instead of doing heavy weights to strengthen your wrists to prevent this. You can perform wrist rotation exercises or small weighted wrist curls to strengthen your wrists.
You might also exercise good caution when performing exercises that demand significant wrist tension to lessen the strain on your wrist areas. Try reducing the reps and completing them with perfect form
Rotator cuff tear
Your arm is kept in its shoulder socket by four muscles known as your rotator cuff
Rotator cuff tear is one of the most common workout injuries seen by sports medics and orthopedists. This injury occurs due to basic training errors such as over-exercising your shoulders without giving the muscles enough time to heal, and by not strengthening the supportive small rotator cuff muscles. Many trainers will push you to lift bug heavy shoulder presses and not give you rotator cuff exercises. Pilates can also be one of teh best ways to keep those small muscles strong so you can avoid these types of injuries
When I was younger I had a lot of trainers push me to lift heavy and i wound up injuring my shoulders, it took many years to heal. Just as you can sue your doctor or healthcare provider for serious injury due to negligence, you can treat rotator cuff tear and other shoulder-related injuries as personal injuries and sue your trainer. However, if the injury worsens due to a healthcare professional's negligence, you can rely on medical malpractice attorneys to help you take the appropriate legal action.
Knee pain
The discomfort around your kneecap can signify a "runner's knee."
You may hear a crunching, creaking, or grating sound when you move your knee within the usual motion range. Doing weighted repetitions with poor form or wrong knee alignment can inflame the pain. And of course running to much without enough rest or using the wrong shoes can contribute to this.
It is best to focus on more exercises that strengthen all the muscles that surround and support your knees to prevent this. If you are going to weight lift, focus on properly aligning your knees to build the surrounding muscles and protect your joints. Try go kinesiology sleeves to help offer support, compression, and natural pain relief when working to give you the confidence you need to recover from your injury.