Most Common Injuries While Working Out
There’s nothing worse than being sidelined by an injury, especially when trying to get fit. But unfortunately, workout injuries are all too common. In fact, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, nearly half of all adults in the United States will experience musculoskeletal pain at some point in their lives.
Several different factors can contribute to workout injuries, such as overtraining, incorrect form, and inadequate warm-ups. But regardless of the cause, no one wants to deal with the pain and frustration of an injury. So, what are the most common workout injuries?
Here are five of the most common types of injuries that can occur during exercise:
1. Achilles Tendonitis
Achilles tendonitis is a common injury that occurs when the Achilles tendon becomes inflamed. The Achilles tendon is the large tendon that connects the calf muscle to the heel bone. Achilles tendonitis can be caused by overuse, improper stretching, or wearing shoes that don’t provide adequate support.
Symptoms of Achilles tendonitis include pain and stiffness in the back of the leg, difficulty walking, and swelling near the heel. Treatment typically involves rest, ice, and over-the-counter pain medications. In severe cases, a doctor may prescribe physical therapy or steroid injections.
2. Shin Splints
Shin splints are a common type of injury that occurs when the muscles and tendons around the shin become overloaded and inflamed. This injury often occurs in runners but can also affect other types of athletes.
The main symptom of shin splints is pain along the front or inside of the shin. Other symptoms include swelling, tenderness, and bruising. Treatment typically involves rest, ice, and over-the-counter pain medications. Physical therapy may also be recommended to help stretch and strengthen the muscles in the leg.
3. Hamstring Strains
A hamstring strain is a common injury that occurs when one of the muscles in the back of the thigh is stretched beyond its limit. Hamstring strains can occur during activities that require sudden bursts of speed, such as sprinting or playing soccer.
Symptoms of a hamstring strain include pain in the back of the thigh, muscle spasms, and weakness in the leg. Treatment typically involves rest, ice, and over-the-counter pain medications. In severe cases, a doctor may prescribe physical therapy or steroid injections.
4. Groin Strains
A groin strain is an injury when the muscles in the inner thigh are stretched beyond their limit. Groin strains are common in athletes who play sports that require sudden changes in direction, such as hockey or tennis.
Symptoms of a groin strain include pain in the inner thigh, muscle spasms, and weakness in the leg. Treatment typically involves rest, ice, and over-the-counter pain medications. In severe cases, a doctor may prescribe physical therapy or steroid injections.
5. Tennis Elbow
Tennis elbow is a type of overuse injury that occurs when the tendons in the elbow become inflamed. This injury is common in athletes who play racket sports but can also affect other athletes.
Symptoms of tennis elbow include pain and tenderness on the outside of the elbow, weakness in the forearm, and difficulty extending the arm. Treatment typically involves rest, ice, and over-the-counter pain medications. In severe cases, a doctor may prescribe physical therapy or steroid injections.
If you experience any of these symptoms, you must see a doctor as soon as possible. Early diagnosis and treatment can help speed healing and get you back to your normal activity level sooner.
Reasons For Injuries During a Workout
Bad Form: This is one of the most common workout injuries and can be caused by doing an exercise with incorrect form. This can lead to muscle strains, joint pain, and other injuries.
Poor Warm-Up: This can cause muscles to be pulled or strained and joints to become irritated.
Overdoing It: This can cause muscles to be overworked and lead to strains or tears. It’s important to gradually ease into a new workout routine to avoid this type of injury.
Not Cooling Down: Just as it’s important to warm up before exercising, it’s also important to cool down afterward. This helps your body recover from the workout and prevent injuries.
Wearing The Wrong Shoes: It’s important to wear the right shoes for your specific workout routine.
Not Stretching: Stretching before and after a workout can help prevent injuries. It helps to loosen muscles and increase flexibility, reducing the risk of injury.
Using Improper Equipment: Using equipment not meant for your body type or fitness level can lead to injuries. Make sure you understand how to properly use any equipment you’re using before getting started.
Unsafe Environment: Make sure you know your surroundings and stay safe while working out.
Exercising While Sick: Exercising while you’re sick can make you feel worse and put you at risk for injuries. It’s important to listen to your body and rest when you’re not feeling well.
Ignoring Pain: Ignoring pain or discomfort is a common mistake that can lead to more serious injuries. If you’re experiencing pain, it’s important to stop exercising and seek medical attention if necessary.
3 Simple Ways To Prevent Injury
Warm up properly before starting your workout: A good warm-up should include light cardio and stretch. This will help prepare your muscles for more strenuous exercise.
Listen to your body: If something feels off or you start to experience pain, stop what you’re doing and rest. It’s better to take a break than to push through and risk an injury.
Cool down after your workout: Just like a proper warm-up is important, so is a proper cool-down. This will help your muscles recover and avoid soreness later.
No matter how cautious you are, accidents can still happen while working out. The best way to avoid getting hurt is by using the proper equipment and warming up before starting your routine. With these tips in mind, you should be able to stay safe and injury-free while working out.