Working out and exercising is a great way to keep your body fit, but it is not without its risks. Injuries are common in people who engage in physical activities regularly, and it is essential to know how to prevent and treat them. In general, while some injuries may require a period of complete rest or avoidance of the inciting activity, many injuries can be actively managed with appropriate modifications to the program, allowing you to continue working out.
In this blog post, we talk about some of the most common workout injuries and provide tips on how to prevent them.
Common Workout Injuries
Sprains and Strains
Sprains and strains are among the most common workout injuries. Sprains occur when the ligaments that connect bones are stretched or torn. It is caused by overuse, improper form, insufficient warm-up or stretching, sudden movements, or putting too much stress on your muscles and joints. Sprains commonly occur in the ankle, knee, and wrist.
A strain is an injury to the muscles or tendons that connect muscles to bones. Strains can occur from overuse or sudden movements, such as lifting a heavy weight with improper form. Common areas for strains include the back, hamstring muscles, and the neck.
Tendinitis is a condition where the tendons, which connect muscles to bones, become inflamed. This injury is common in the shoulders, elbows, knees, and ankles and can result from overuse or repetitive movements. Athletes and fitness enthusiasts who frequently engage in activities that involve repetitive movements or overuse of certain muscle groups, such as weightlifting or running, are particularly susceptible to developing tendinitis. This is because the repeated stress on the tendons can cause small tears, leading to inflammation and pain.
Lower Back Pain
Lower back pain is another workout injury that can result from improper form, overuse, or weak core muscles. Many exercises, such as squats, deadlifts, overhead presses, lifting weights require proper form to prevent excessive strain on the lower back to avoid pain or injury.
Shin splints are a common injury that involves pain and inflammation in the lower leg bones. It is caused by overuse or repetitive stress on the lower leg muscles, often resulting from activities that involve running or jumping. These activities can put excessive strain on the muscles and tendons in the lower leg. Factors that can increase the risk of developing shin splints include running on hard surfaces, improper footwear, and weak or inflexible lower leg muscles. Flat feet or high arches can also contribute to the development of shin splints.
Preventing common workout injuries involves taking several steps to ensure that your body is properly prepared for a workout, using proper techniques during exercises, and allowing adequate time for rest and recovery.
Before beginning any workout, it is important to warm up your muscles with light cardio, such as jogging or cycling, and dynamic stretching exercises to improve blood flow and prepare your muscles for the workout.
Use proper form and technique
Using proper form and technique during exercises can help prevent injury and maximize the benefits of your workout. If you are unsure about proper form, consult your trainer or fitness professional for guidance.
Gradually increase workout intensity
It is important to gradually increase workout intensity and duration to prevent overuse injuries. Overexerting yourself is not a good idea and leads to muscle strain or injuries.
Wear proper footwear
Proper footwear can provide support and cushioning for your feet and reduce the risk of injury during workouts.
Take rest days
Allowing your body time to rest and recover is important for preventing injury and improving performance. Incorporate rest days into your workout routine, and avoid overtraining.
Stretch after workouts
Stretching after workouts can help prevent muscle soreness and tightness, and improves flexibility.
Staying hydrated is important for overall health and can help prevent muscle cramps and fatigue during workouts.
Listen to your body
Pay attention to any pain or discomfort during workouts and adjust your routine accordingly. Pushing through pain can lead to severe injury.
It is essential to be aware of the potential causes of common workout injuries and take steps like proper technique, warm up and appropriate gear to prevent it. However, if you experience mild to moderate pain, while working out you can apply Zandu Fast Relief Spray. Made with active natural ingredients, it is usually recommended by physiotherapists*. Zandu Fast Relief Spray has Turbo Action Formula that gives you quick muscle relaxation and instant pain relief. However, if the pain persists, consult your doctor or physiotherapist to determine further course of action.
* Based on study conducted by Kantar among 102 physiotherapists in September 2021.