5 common workout injuries and how to prevent them
Everyone is susceptible to injuries. These can happen during any day-to-day activity, especially while working out. The key here is to prevent it from reoccurring. Warm-ups or stretching exercises can help with this. Remember to start a new exercise routine slowly and then gradually build up the intensity. Here is a list of some common gym injuries and the ways to prevent them.
Wrist injury
Pushing and pulling exercises affect the wrist and often cause stress in the little bones between your hands and forearms. Be careful while you lift weights. Exercise your wrists before starting your workout routine as part of your flexibility training to prevent injury. Start with lighter weights before moving on to heavier ones. Additionally, you could put on a set of wrist-supporting gloves.
Lower back sprain
This is one of the most frequent injuries suffered in the gym and is primarily brought on by improper posture while lifting heavy objects. Lower back sprains are more common in people who perform squats, deadlifts, bench presses, or chin-ups with hanging weights. Keep your core muscles strong to avoid this, it will also help strengthen your upper back.
Knee injury
Another of the most common injuries sustained during exercise is a knee injury. Our knees are crucial because any injury close to the knee might render a person immobile. Whenever you are performing squats or deadlifts, pay close attention. Before beginning an exercise routine, warming up maintains a healthy blood flow throughout the legs, which helps prevent sprains.
Foot and ankle injuries
Any single-leg exercise can posses a risk to your foot or ankle. This typically occurs when performing lunges with large weights or calf muscle exercises. Ankle sprains can occasionally occur even while you're running on the treadmill. Focus and caution are the keys to preventing this injury. Additionally, make sure you wear appropriate running shoes that support your foot and ankle well.
Shin splints
The shinbone is the bone that connects your knee and ankle. A person with shin splints experiences pain in the lower leg. The three main activities that cause shin splints in gym goers are treadmill jogging, jumping, and weighted jumping. The best approach to prevent shin splints is to warm up properly before working out. Also, consider incorporating low-impact exercises into your workout routine.
