How To Avoid 5 Common Work-out Injuries?

Though work-out injuries are pretty common, they can prove to be quite serious if not handled carefully. Unfortunately, there are many people who lack experience and guidance and others will follow their advice and this leads to an injury. There can be a number of factors responsible for pain or injuries- including lack of rest between sets, repetitive motions and simple wear and tear.

Runner’s Knee

Knee wounds involve around 55% of all game wounds and roughly one-fourth of all issues treated by orthopedic specialists. Although torn ligaments are the most widely recognized wounds, numerous knee issues are recognized into the class of “sprinter’s knee,” which incorporates an assortment of a throbbing painfulness identified with the kneecap. Sprinters are by all account not the only casualties of such wounds; it likewise strikes cyclists, swimmers, individuals who hone step high impact exercise, and football, b-ball, and volleyball players. Sprinter’s knee happens when overuse prompts aggravation of the ligament beneath the kneecap or when the area underneath the kneecap is worn or harassed with joint pain.

Prevention and treatment

Replace shoes and insoles regularly; choose a softer running surface such as an indoor track rather than hard pavement; strengthen your quadriceps through weight training; take more rest days between workouts, and cross-train to prevent overuse. If you injure your knee, don’t exercise for at least two days and take an anti-inflammatory medication. When you resume your workout, make sure to warm up properly and apply ice to your knee for about 20 minutes afterward.

Shoulder Injury

About 20% of sports injuries involve the shoulder, including dislocations, sprains and strains. Shoulder injuries are most common in tennis, swimming, weightlifting, baseball, and volleyball basically, any sport that involves a lot of overhead movement. These problems are generally due to overuse, which loosens the rotator cuff the group of tendons and muscles that surround the shoulder. Symptoms include pain, stiffness, and weakness and slipping in the shoulder.

Prevention and treatment

To prevent shoulder injuries — which often occur when you haven’t been using your shoulder muscles for a while, such as during your baseball league off-season — be sure to strengthen your muscles through weight training before the season begins. If you do injure yourself, RICE and anti-inflammatory medication are your best treatment options

Ankle Sprain

Ankle sprains are very common among soccer, hockey, basketball, and volleyball players. They are almost inevitable in sports that involve jumping, running and turning quickly; these movements can lead to twisting the ankle and even possibly tearing a tendon or ligament. An X-ray can rule out the possibility of a fracture.

Prevention and treatment

Strengthening your ankles by doing exercises such as ankle lifts on stairs, as well as taping the ankle or wearing a lace-up brace can help, but these measures in no way guarantee that you won’t be injured if you fall hard or make a false movement. Treat an ankle sprain with RICE and anti-inflammatory drugs, but don’t rest it excessively for more than a day. To help your ankle heal faster, you should try to move your ankle gently to get the circulation going and reduce swelling.

Tennis or Golf Elbow

Elbow injuries account for around 7% of all sports injuries. Tennis elbow consists of tendon degeneration in the elbow due to repeated backhand strokes in tennis. It causes pain on the outside of the elbow. Golf elbow, on the other hand, usually affects the inside of the elbow, although it can sometimes attack the outside. The pain experienced is a result of an inflammation of the epicondyle, the area on the inside of the elbow where the forearm-flexing muscles attach to the upper arm.

Prevention and treatment

The best way to prevent these ailments is to perform forearm-strengthening exercises, such as wrist curls, reverse wrist curls and squeezing a soft rubber ball. You can get accessories required for such exercises from any fitness store or online pharmacy.  Also, improving your swing technique and wearing an elbow brace can be very helpful. Treatment can be as simple as RICE and anti-inflammatory medications, but in some cases, physiotherapy and a prolonged break from the sport may be necessary.

Pulled Muscle

Not warming up properly, fatigue, lack of flexibility, and weakness can cause all types of athletes to pull a muscle. The most commonly pulled muscles are hamstrings (especially in sports involving running, such as jogging, basketball and soccer) and calves (particularly in older tennis players). The hamstrings are the muscles behind your thighs; pulling them is painful and can even cause bruising. While these are the most common, you can pull many different muscles depending on the sport you are performing.

Prevention and treatment

The best way to prevent pulling a muscle is to stretch properly before and after exercising and avoid working out when you are fatigued and weak. As with most injuries, RICE and anti-inflammatory drugs are helpful, as well as gentle stretches. When the injury has begun to heal, you can begin exercising again, but stop every so often during your workout to stretch until you are completely healed.

 Tags: Common exercise injuries, Gym injuries statistics, 3 Ways to prevent injuries, How to prevent injury in sports

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Jim Carson

Jim Carson is the writer for the mental health section of He is certified in clinical mental health counselling and has conducted cognitive behaviour therapy for war veterans struggling with PTSD. Professionally and personally, Jim is an astute observer of human behaviour that reflects well in his work.