After you’ve worked hard at the gym you will feel a little pain, but if you overdo with the training you might end up injured. Weight-lifting and core exercises shouldn’t be followed by pain, for example.
Some injuries are superficial, while others require different types of therapies.
When your body tells you something is off, you need to stop and listen.
Here are the most common fitness injuries you might suffer and what to do to avoid them.
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Neck injuries happen when your back is not sitting properly during the bench press or another exercise which requires proper support and a straight posture.
Depending on the severity of the injury, your neck might require massage sessions or Stem Cell Therapy to get back in top shape.
To avoid neck injuries at the gym you need to exercise a straight posture at all times, so your neck and back won’t have to cope with added pressure from a faulty position.
A shoulder strain appears when you’ve overused the joint or when you’ve tried to lift too much weight. Faulty fitness moves and incorrect training programs can also lead to a shoulder strain.
Another common problem which can lead to a shoulder strain is the mix of office hours and intensive gym sessions: switching from the mouse to the push-ups and chest presses can lead to an injury.
To avoid this injury make sure you rotate your arms when you are exercising, so you won’t put pressure on the joint.
If you want to try an upper body exercise that is very easy on your shoulders, try the dumbbell floor press!
Lower back pain can stem from an injury on the muscles around the spine. This type of injury is often the result of overdoing it during the weight-lifting training or during abs crunches.
The injuries range from bulging to minor trauma to the spinal discs.
Spinal injuries can appear when your body can’t support the weight you are trying to lift or when your lifting technique is not correct.
If you have pre-existing back conditions, you might worsen them, resulting in a severe injury.
To avoid these injuries start your training with light weights or do crunches on a stability ball, which gives your spine more mobility and support. Another excellent exercise for avoiding lower back pain are glute bridges.
Our knees are one of the most stressed out parts of the body.
Improper footwear and weak hip muscles a lead to a knee injury. If you spend a lot of time at the office and you suddenly decide to do kickboxing, your risk of knee injury is high. To avoid such injuries you need to strengthen your hip muscles.
Lunges are the best exercises for this purpose.
Additional Resources for Knee Health:
Feet and Ankle
When you are used to a sedentary life and you want to start exercising, your feet and ankles are going to take up a lot of pressure. Weakness and the wrong shoes are enough to cause an injury.
Depending on what move you were doing, you also risk landing wrong, so always strengthen your ankles before you advance to stepping exercises.
Additional Information: Tips For Ankle Health