Workouts can be great for your overall health and well-being, but they can also lead to injuries if you’re not careful. Here are the five most common workout injuries and how to avoid them:
1. Shoulder Strain
The most common causes of shoulder pain are overuse injuries, poor posture, and injury to the tissues surrounding the acromioclavicular joint where your collarbones meet at the top of your shoulders. Symptoms include sharp pains when lifting an arm overhead or reaching up high. To keep this type of injury at bay, remember to warm up your shoulder muscles before exercising and stretch them after exercise. And always pay attention to proper form when you’re lifting weights or performing rigorous exercises.
If you find yourself with this type of shoulder discomfort, find a Physical Therapy clinic for a consultation and treatment plan. They’ll help get you back in the game with advanced shoulder physical therapy services that include customized exercise programs, massage therapy treatments, therapeutic modalities, and more.
2. Tennis Elbow
Tennis elbow is a condition that affects the tendons in your forearm, causing pain and weakness when you extend your arm. The main cause of tennis elbow is overuse of the forearm muscles, often from repetitive activities like swinging a tennis racket or using a screwdriver. To avoid this injury, make sure to stretch your forearm muscles before and after exercise, and take breaks during repetitive activities.
3. Shin Splints
Shin splints are a common overuse injury that affects the shinbone and the tissues surrounding it. They are typically caused by repetitive stress on the shins, such as when you run or jump too much or wear improper footwear. There is usually some pain and swelling, and you might notice that the pain gets worse as you exercise over time. To avoid this type of injury, make sure to stretch your calves after exercising and switch up activities from time to time so you can give your shins a break.
4. Knee Pain
Knee injuries can have a range of causes, from overuse to acute trauma. If you feel knee pain that gets worse as you exercise or is severe enough to stop you from exercising, it’s important to see a doctor right away. To prevent this type of injury, remember the acronym C.O.R.E.:
– Cushion your knees with proper padding when exercising
– Overload your knees by gradually increasing intensity and duration of workouts over time
– Restrict your range of motion when you first start working out again after an injury
– Exercises that put stress on the knees, like squats and lunges, should be done with proper form
5. Hamstring Strains
Hamstring strains are one of the most common injuries in athletes. They occur when the hamstring muscle is overstretched, usually accompanied by a sudden movement or action. Symptoms include pain in the back of your thigh and weakness in the leg, which can lead to difficulty walking or bending down. To avoid this type of injury, try not to focus solely on forward movements when exercising. Incorporate side-to-side motions as well as backward motions to keep your hamstring muscles strong and flexible.