Most common workout Injuries and How to avoid them

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Workout injuries

If there is one saying that doesn’t fit at the GYM is the one that says ‘’No pain no Gain’’. If you dropped that 30-lb dumbbell on your feet or if you dislocated a joint then you will be forced to sit at the sidelines with no gain. Whatever your workout goal is, am very sure getting injured is not one of them. According to a new study, there has been an increase in GYM injuries by up to 35 percent in the recent years. However, there is no better way to avoid something than knowing understanding what they are and how they occur. In this brief, we will visit some of the most common workout injuries and discuss on how to avoid them. 

Shin Splints

This is the pain that seems to radiate along the tibia. The pain is common on athletes that do a lot of jumping and running. This condition occurs when overworked muscles in the front lower leg radiate pain along the shinbone. The condition can also occur in case you have recently increased the frequency of your training. Training in workout shoe can also pose the problem of shin splints. 

How to prevent it

One of the best ways to prevent this condition is to gradually increase the intensity of your training. Take time but do not increase the intensity of training when your muscles are ready. The other thing is to use proper shoes when training. Look for training shoes rather than using workout shoes on your training. Warm up well before jumping in your training room or in the field for the session. Pre-warming up increases the flow of blood in your muscles. This way, muscles will be ready for the upcoming task. 

Joint Dislocations

Your joints can be dislocated if you don’t pay attention to your form. Also, if you load the bar with too much weight can lead to joint dislocation. It can dislocate your knee, shoulder, hands and elbow. In case the weight you are handling is too much, it may force your joints from their normal positions creating a medical emergency. If this happens, do not try correcting it yourself, seek medical attention to ensure that the joints are dislocations are fit the right way. 

How to prevent joint dislocation

Always ensure that your muscles are trained in multiple directions in each workout. Also be sure to alternate exercises for different muscles. Instead of lifting weights all through, you can do chest presses. Also keep weight low enough to maintain proper form and technique. 

Pectoral Injury 

In simple terms, this term refers to a tear in the chest muscle or a tear of its tendon of the upper arm. It commonly appears from losing control of the barbell or the dumbbell while you are bench pressing. The injury can also occur while you are trying to perform dumbbell flies. If you tried dumbbell flies with a weight that is heavier than you’re habituated to. Sometimes you may be not ready for a certain weight and if you try it, you may end up injuring your arm or chest muscles. 

How to prevent it

You don’t have to struggle with a weight you aren’t accustomed to. Only work with what you can manage at that time. Increase the weights gradually when your muscles get ready. You can inquire from your personal trainer if you’re ready for a certain weight. In addition, you will know if it is too heavy if it wobbles or if it feels like it will drop off. 

Sternum Fracture

In  most cases, the bone at the middle of your chest may pay the price in case that bar comes crashing down on your chest. If you are performing a bench press and you are unable to lift the bar to the safety point, then you are likely to get a sternum fracture. A dropped bar can do more damage to you if it rolls up to your tranchea and cuts off oxygen. This is so common during unsupervised home workouts. 

How to prevent it

Because this is a common and one of the most fatal GYM nightmares, you need to be careful when lifting weights. You have to use the weight you can handle. If you are able and willing, hire a seasoned spotter. The spotter should know the proper power stance and hand position. Do never hide any information from your spotter. Always tell him the amount of weight you can handle and how many reps you think you can manage. With this information, your spotter will know the right time to jump in and help. 

Back Strain

Although there are many causes for lower back strains, the main cause is not paying enough attention to your warm-up. In case you jump to your training direct before stretching or warming up, then you may get back strain. Your back muscles cannot be able to absorb the energy impacted to them during weightlifting if you didn’t do enough warm-up before training. This is common in case you are lifting heavy weights. You can experience back arching while attempting a heavy press. 

Preventing It

Stretch, warm up and lift the weight you can be able to manage. If you are not used to weight lifting, consult a specialist and hire a personal trainer if you are able. As we had said earlier, there are many causes for back pains. Therefore, take enough time to analyze the cause of your back pain. If you detect that workout is not the main cause for this issue, visit your doctor. 

Labral tear

I bet you have ever heard a clicking sound deep in your shoulder while on chest press or military press. The reason for this may be a listing heavy weights or even doing chest press or military press. Your cartilage bumper that supports the shoulder may be giving up. 

How to prevent Labral tear

Get your shoulder checked ASAP in case you hear a click, popping or deep pains in your shoulder. You also have to make some modifications to your training until you are completely healed. If possible, avoid heavy weights for some time.