11 Sep How to Prevent these 6 Common Workout Injuries
It doesn’t matter if you’re a seasoned pro athlete or an occasional gym goer—workout injuries can happen to anyone.
You can become injured when performing light, moderate, and intense types of exercises alike, including running, cycling, lifting weights, and even walking. These types of injuries can be painful, long-lasting, and frustratingly debilitating. Not only could you be forced to take a break from the gym, you may find it becomes difficult to perform at work or even execute normal daily tasks.
Happily, you can reduce your risk of workout injury by educating yourself on common injury risks and following certain safety precautions. We’ve included a guide to preventing six of the most common workout injuries below.
Torn hamstring. Your hamstrings can pull or tear if your leg muscles are overly tight, imbalanced, or weak. To avoid tearing a hamstring, incorporate exercises in your workout routine that that gradually strengthen your hamstrings and other leg muscles.
Shin splints. Shin splints is a term often used to describe pain down the front of the lower legs. Shin splints usually occur after running, particularly when you begin a more rigorous or lengthier training program. It’s easy for shins to become injured when you are working out, since the shins will often work overtime for other parts of your body that are not as strong. To avoid shin splints, you should regularly perform exercises to strengthen your feet, ankles, calves, and hips.
Pectoral injury. Pectoral injury involves the tearing of the chest muscle or of its tendon off the upper arm. You can suffer a pectoral injury if you lose control of a barbell or dumbbell while you are bench pressing, or if you try to perform dumbbell flies using a heavy weight. In order to avoid this type of injury, it’s important to not push yourself to lift weights that are heavier than you can control. When bench pressing heavy weights, be sure to use a spotter.
Runner’s knee. Runner’s knee is a phrase often used to describe the irritation of cartilage underneath your kneecap. You can prevent runner’s knee by keeping a steady, shorter stride, and by including exercises to strengthen your quads, glutes, and hips in your workout routine.
Sprains. Sprains and strains are the most common type of workout injuries. You can sprain, strain, or “pull” a muscle by overusing it or stretching it past its limits, causing it to deform or tear. In order to avoid painful sprains and strains, always begin your workout with a gentle warmup to increase blood flow to your muscles and boost your flexibility.
Achilles tendinitis. This phrase refers a tightened, irritated tendon. To avoid Achilles tendinitis, increase the intensity and length of your workouts and runs at a study pace. You can also reduce the risk of Achilles tendinitis by working on building strength in your calves.
Of course, even the most cautious fitness seeker can’t eliminate the possibility of workout injury entirely—particularly when the conditions around them are unsafe. If unsafe or dangerous conditions at a fitness center, park, or other public area have caused you to be injured while working out, talk to a Florida personal injury attorney.
Your attorney may be able to hold the negligent party accountable and help you obtain compensation for medical bills, lost wages, and overall pain and suffering. By working with an injury lawyer to file a claim, you can also raise awareness of a dangerous condition or negligent organization, thus helping to prevent similar workout injuries and accidents from happening to others in the future.