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6 Most Common Workout Injuries and Ways to Prevent them

work out injuries
HWC Team
October22/ 2015


If you are someone who follows a regular physical fitness regime then you must be aware of the many injuries that are caused due to workouts. Due to the repetitive motions and not getting enough rest in between cycles, our body can succumb to wear and tear, pain and injuries may be caused and some of them include inflammation, general stress, tendinitis and others.

This usually happens in the case of high intensity or high speed sports and workouts including long distance running, rowing, swimming etc. The following is a list of the 6 most common workout injuries and the various ways to prevent them.

1. Sprain in Ankle

Twisting of an ankle is one of the most common workout injuries that people suffer from. This doesn’t necessarily happen due to running outdoors but can also occur due to using a treadmill, doing aerobic exercises, long distance running and using other types of gym equipments.  This may also take place due to new shoes which are ill-fitted or a little too big. To avoid this, you must remain focused and wear properly fitted shoes.

2. Shin Splints

Another common workout injury caused due to workouts is shin splints. This is a pain which is caused along the inner edge of your shinbone and can be an indication of medial tibial stress syndrome. This is mostly common in the case of runners and also in those exercisers who do a lot of jumping and take part in running sports. To remain safe from this, one must wear proper shoes and increase the intensity of workout only gradually.

3. Low Back Strains

Low back strains are also very common and one sign of them is feeling a sudden and sharp twinge in your lower back. This happens if you overdo your workout or do squats or deadlifts in an improper way. To avoid suffering from low back strains one must get in correct form before adding more weights and take proper rest between workouts.

4. Rotator Cuff Injury

The rotator cuff is comprised of four muscles which are teres minor, supraspinatus, infraspinatus and subscapularis. Rotator cuff is located around the shoulder joint and supports it. This can happen due to repetitive overhead injury and can be prevented by strengthening your rotator cuff muscles as a part of your upper body program. Also, one must have a good posture and avoid slouching as much as possible.

5. Stress Fractures

Stress fractures are small hairline fractures which may take place due to repetitive jumping in one place. Most stress fractures may take place in the heel, foot, shin and other nearby areas. Sports like tennis, basketball and gymnastics mainly causes this problem. If this is not treated, then this can lead to chronic pain as well. This is why it is important to take proper precautions and remain very careful during workouts. One must try to start off with new programs slowly and progress forward slowly and gradually.

Thus make sure to keep proper posture and take all needed precautions while exercising in order to avoid injuries.

HWC Team

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