Preventing 5 Common Gym Injuries

Nobody who goes to the gym wants to be sidelined by an injury.

Despite this, many dedicated gym-goers understand that injuries are sometimes part of the experience.

“Pushing your limits is essential for progress, but like many things in life, the gym poses some risks,” says Shane McLean, A.C.E. CPT. “That’s why it’s crucial to minimize these risks and stay injury-free.”

Fortunately, preventing gym injuries requires minimal effort if you take the right steps.

Top 5 Common Gym Injuries and How to Avoid Them

Calluses and Blisters

Often seen as a sign of hard work, calluses and blisters can become painful and problematic during exercises like pull-ups, deadlifts, and rows, according to McLean.

Prevent them by:

• Wearing gloves or lifting straps to reduce friction.
  
  
• Keeping your hands dry and moisturized to avoid cracking.
  
  

Muscle Strains

Muscle strains, such as quad and hamstring strains from sprints or triceps tears from chin-ups and pull-ups, result from overstretching or tearing.

Prevent them by:

• Warming up with dynamic stretches to prepare your muscles.
  
  
• Gradually increasing your weights and intensity.
  
  
• Paying attention to signs of fatigue, as injuries are more likely when you're tired.
  
  

Lower Back Pain

McLean notes that lower back pain is common during or after workouts involving spine-loading exercises like squats, deadlifts, and bent-over rows.

Prevent it by:

• Strengthening your core during your warm-up.
  
  
• Maintaining proper form and being aware of fatigue.
  
  
• Lifting weights you can manage without straining.
  
  

Knee Injuries

Knee pain and soreness, such as Patellar Tendonitis, frequently occur during knee-centric exercises like squats and lunges. These injuries often result from overtraining, insufficient recovery, or poor form.

Prevent them by:

• Performing mobility exercises targeting ankle and hip flexibility.
  
  
• Squatting and lunging with proper form and monitoring fatigue.
  
  
• Wearing supportive knee wraps if you have knee issues.
  
  

Ankle Sprains and Shin Scrapes

Ankle sprains and shin scrapes from box jumps are common but preventable gym injuries.

Prevent them by:

• Strengthening and mobilizing your ankles with specific exercises.
  
  
• Choosing footwear with good ankle support.
  
  
• Landing softly and with control, keeping the box height manageable, and being mindful of fatigue.

While it's impossible to prevent all gym injuries, integrating these practices into your workout routine can significantly reduce your risk.

It's tempting to rush through a workout, but taking the time to warm up, use proper form, and listen to your body will keep injuries at bay and ensure continuous progress.

Stay consistent in these habits, and you’ll see gains while staying injury-free.

Source: muscleandfitness

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