Getting injured while working out is a terrible experience. Not only does it hurt, it can also cause you to lose a lot of momentum when it comes to your fitness goals. That’s why before performing any type of workout, it’s important to know what common workout injuries you need to watch out for.
Staying healthy goes beyond working out and eating right. Keeping yourself away from any pain or injury is also important since repeated injuries can eventually lead to bigger health problems down the line.
7 common workout injuries
Here are seven of the most common workout injuries along with tips on how to prevent and treat them.
1. Knee injuries
Knee injuries are some of the most common workout injuries. These usually happen during leg workouts where the knees are under constant stress. These can also happen while playing sports such as basketball and football.
Knee injuries can be very painful and, if left untreated, can cause bigger problems later on. It’s always a good idea to undergo a physical exam or check with your doctor if your knee constantly hurts or if using it causes severe pain.
In order to prevent knee injuries, you can wear knee supports as well as shoes that have a good fit. Warming up before you start working out is also a good idea, and it’s best to not overexert or strain yourself when working out. Give yourself some time to rest in between workouts.
2. Shin splint
Shin splints commonly happen to runners. Shin splints can be very painful and are the result of stress on your shinbone as well as the surrounding tissues.
For the most part, a shin splint heals on its own. You just need to take a break and give it time to heal. A cold compress can also help, especially if the pain doesn’t go away after resting.
It usually results from having flat feet, improper shoes, weak ankles, or working out without warming up first. Wearing shoe inserts as well as doing low-impact exercises can help when it comes to shin splints.
3. Shoulder strain
Shoulder strain is one of the common workout injuries that bodybuilders and lifters can suffer from. It usually happens when the rotator cuff becomes injured due to repeated strain.
A cold compress can help if you suffer from shoulder strain. It’s also a good idea to take a break and avoid putting too much strain on your shoulders for the time being. Afterwards, you can start doing exercises to train your rotator cuff.
It’s usually caused by lifting weights that are too heavy, having improper form, and being engaged in a bad workout program. In order to prevent shoulder strain, it’s important to work on your form first before lifting heavier weights. Proper form is the key to building strength as well as reducing injury.
4. Plantar fasciitis
This type of injury is common among people who are flatfooted and those who spend a lot of time on their feet. It’s caused by inflammation of the connective tissue between your heel and toes.
If you suffer from plantar fasciitis, you can try rolling your feet on a tennis ball to help loosen the connective tissues on the bottom of your foot. You can then progress to a golf ball once you get used to it. This will help strengthen your plantar fascia and let you avoid future flare-ups.
When it comes to preventing plantar fasciitis, having strong calf muscles helps avoid this type of injury. Wearing shoes or shoe inserts also helps, especially if you’re flatfooted.
5. Wrist sprain
Wrist sprains are among the more common workout injuries. This type of injury usually happens when the ligaments are stretched a little too far, or if the wrists are constantly under extreme pressure or strain.
If you have a wrist sprain, it’s important to remember the acronym R.I.C.E. It means that you need to rest your wrist, use ice to reduce pain and swelling, compress your injured wrist using a bandage, and elevate your wrist above your heart. This helps in the healing process and can prevent pain and further injury.
In order to avoid wrist sprains, be sure to practice caution when exercising. Wrist sprains are usually accidental, so always be careful when exercising. Wrist guards and wrist tapes can help since they provide some support to the wrist.
6. Tendinitis
Tendinitis happens when your tendons, the “cords” that hold your muscles and bones together, get inflamed. This type of injury can be very painful and have a significant impact on your workout.
If you experience tendinitis, the best thing to do is to consult your doctor and ask for their recommendation. Tendinitis can become a chronic problem, and it’s a good idea to take some rest and undergo therapy in order to let the injury heal. Ice packs and hot compresses help when it comes to alleviating pain caused by tendinitis.
The best way to prevent tendinitis is to refrain from putting excessive pain on your tendons. Avoid doing a single exercise too much since it can cause damage to your tendons. Mix things up a bit and try different exercises to give your tendons ample time to rest.
7. Groin pull
Groin pulls happen when you put too much strain on your thigh and groin muscles, causing pain and injury. This can also happen when you suddenly overexert your thigh and groin muscles during a workout.
These types of injuries are most common in people who run and jump. For the most part, groin pulls usually heal on their own. An ice pack and compressing the injured area can help with the pain. It’s best to avoid working out your groin and thigh if you experience a groin pull, at least until you recover.
In order to prevent groin pulls, warming up is very important. It’s always a good idea to gradually increase the level of your physical activity and avoid doing intense workouts too quickly. If you feel pain in your thigh or groin, take a break before resuming your workout.
