5 Common Gym Injuries and How to Prevent Them

5 Common Gym Injuries and How to Prevent Them

When you don’t do exercises correctly, the probability of sustaining an injury becomes quite high. Suddenly, a freak accident can occur during a workout and terminate your fitness goals. Either way, the risk of injuries during exercises is something you have to live with while doing your best to avoid it.

A University of Arkansas study reveals a 35 percent gym injuries increase in the past few years. This implies that injury prevention modalities have to be at your finger-tips.

Justin Price, a personal trainer, and owner of The BioMechanics(a San Diego facility for functional fitness and corrective exercise) reveal the two main reasons for workout-related injuries. These are poor posture during the day and trying to do too much too fast. Maintaining a poor posture will gradually render your musculoskeletal structure weak.

You can prevent this by positioning your computer screen where you won’t strain or hunch to see. Regarding the mistake of trying to do too much faster than normal, you don’t have to strain your musculoskeletal composition beyond its limit.

Foot and ankle

Injuries to the foot or ankle are common among athletes and at the gym when jogging on a treadmill.

It is easy to lose focus while jogging on a treadmill and accidentally step half-on and half-off the moving machine and fall and maybe hurt your foot or ankle.

Also, Price says that people who browse their computer all day do so while sitting with rounded shoulders. When they stand up, their weight falls to the front of their foot. With such a misplaced center of gravity put into your running shoes, it naturally tips you forward, and your heel becomes higher than the toe. This lets your feet and ankle bear the brunt of the impact, upsetting your ankle, causing an ankle sprain.

Prevention: You can prevent treadmill ankle injuries by attaching a clip from your clothes to the machine, for it to stop the machine if you fall. Begin S-L-O-W, and get used to the machine first.

Also, wear only low heel shoes, a walking shoe, cross trainer or tennis shoe, according to Price’s suggestion. This will prevent injuries like Achilles tendonitis, plantar fasciitis, anterior compartments syndrome and so on.

Knee Injury

The knee is delicate and can easily get injured when under stress or when hit. Knee injuries sometimes result from a sedentary lifestyle throughout the day, followed by performing explosive movements in the gym, and putting the knee under great stress. Even common exercises and repetitive performance or heavy weight lifting can upset and damage knee muscles, bringing pain and discomfort. Weak hip muscles can also be the cause of pain in the knee when you are performing lunges or squats.

If you don’t have stable feet due to improper footwear, and your hip muscles aren’t strong, your knees will get all the stress. Price says that curls, leg extensions, and presses aren’t helpful in resolving the problem because they do not strengthen feet and hip muscles.

Prevention: Perform lunges both forwards and backward and then side to side to stabilize and strengthen your knees. A lunge will help your hip and ankle bend together, stabilizing and strengthening your knee.

Also, maintain your feet in alignment whenever you are lifting weights to avoid injuries to surrounding muscles.

Lower back pain

Lower back pain may be signaling that the muscles surrounding your spine have been strained. Any sudden pinch, pull or twinge, means that you have pushed too far and a nerve compression issue or disc herniation as well could occur. That’s usually a serious situation to prevent because it can lead to the worst for your health. With such indication, stop and consult a medical practitioner immediately.

Prevention: Endeavor to stretch and strengthen your upper back as compensation for all your daily hunching at the office.

Maintaining a neutral spine while lifting weights or performing exercises of any kind is ideal. Make sure that your exercises experience a progressive and systematical advancement without taking the second step before the first.

Always perform a  straight-armed wall squat alongside other lifting regimens. Sit against a wall.  Then flatten your lower back into it. Do so by tilting your pelvis under you. Then straighten your arms in front of you, and raise your arms up to your ears, ensuring that a gap does not from behind your lower back.

Biceps tendonitis

Repetitive motions during certain exercises such as weightlifting and related activity can easily result in tendonitis. The injury occurs most commonly in your heel, shoulders, calf,  or wrists. It’s a nuisance that can occur at any joint. The pain is caused by inflammation of the tendon due to too much over-exertion of yourself.

Prevention:  Stop whatever exercise that is causing the pain. Try cross-training as a way of preventing repetitive overhead movements, keep a correct posture while exercising and have ample rest between workouts.


If you work in an office while hunching over the desk all day, you will create tightness in your chest and also cause weak lengthened muscles in your upper back and neck. Such a poor posture means lack of mobility and extension of your upper back which puts stress on both your neck and back.

Prevention: It is healthy to avoid repetitive overhead activities if they cause any pain in the upper back or the neck. Also, strengthen your midsection as well as upper back.

Do a bench press, and make sure your lower back and neck are supported well. You would have to avoid putting extra stress on the neck with arm raising exercises.

Do reverse shrugs and exercise like the Lat Pull Down, Seated Row or External rotations while using a resistance band to increase the strength of the muscles


Let’s face it; accidents do happen. We should, however, prevent any gym injuries whenever we can. We can do this by taking all the necessary preventive measures available to reduce the risk. The prevention tips above are by no means exhaustive, but they give you a good insight into what the common gym injuries are. They also give you helpful information on how to best reduce the risk of neck, biceps, back, knee, foot and ankle injury.

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