Common Workout Injuries and How to Avoid Them
Exercising keeps you healthy and in
shape. Working out regularly and staying active and strong can actually
prevent illnesses and injuries. However, there are some injuries that
are actually common among gym rats. Overuse, improper form, too much
exercising, age, and general wear and tear can lead to injuries. Here
are the most common workout injuries and tips for avoiding them.
Muscle Strain
A muscle strain (or even more serious
tear) refers to damage of a muscle or the tendons that attach it to
bones. Signs of a strain include redness, swelling, pain, and weakness
of that particular muscle. If you have a minor strain, you may be able
to treat it at home with rest, ice, and heat therapy. Anything extremely
painful or lasting more than a week or so needs a doctor’s attention.
How to Avoid It:
Doing a proper warm up and stretching after you exercise can help keep your muscles from straining.
Lower Back Pain
You slouch at your desk all day, and then
hit the gym hard once 5 p.m. hits. Lower back pain can be due to muscle
strain, nerve compression, or a herniated disk. It’s often caused by
poor posture, bad form, or overdoing it.
How to Avoid It:
Maintaining proper form when exercising
will go a long way to keep your back safe. Know how to hold a neutral
spine and don’t slouch, especially when exercising. Building your core
muscles will protect your spine and help you maintain good form and
posture. If you work at a desk, be sure to sit up straight during the
day.
Plantar Fasciitis
The plantar fascia is a ligament that runs from the heel to the toes and supports the arch of your foot. Plantar fasciitis
is the straining or inflammation of the plantar fascia. If you have
plantar fasciitis, you’ll feel pain in your heel, arch, or the bottom of
your foot. The pain is often worse first thing in the morning or after a
prolonged period of sitting, and lessens as you go about your day. It’s
a common running injury, but can also be worsened by ill-fitting or
unsupportive shoes, high arches or flat feet, or tight calf muscles.
How to Avoid It:
The best way to avoid plantar fasciitis
is to wear supportive shoes, especially when working out. Stretch your
calves and feet after exercising, and try to run on softer surfaces like
grass or dirt. Rolling a tennis ball under your feet after a tough
workout can help keep the plantar fascia stretched.
Patellofemoral Syndrome
While there are many different knee
injuries, this is one of the more common ones. This condition, more
commonly known as “runner’s knee,” causes pain in the front of the knee
at the patella. Runner’s knee pain is at the front of the knee and
usually worsens when running, walking down stairs, or sitting with bent
knees for a long period of time. It’s caused by overuse, a kneecap
that’s not properly aligned, or from a changing kneecap or other injury.
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