The word injury is enough to drive despair and fear into the heart of any gym goer, and the last place you want to sustain an injury is, of course, the gym! You’re set on seeing the best result for your body, not needing to contact personal injury lawyers, but nonetheless they do happen. But, rather than dodging the gym, you should just be more aware of where injuries occur the most often.
Here are a few of the most common and how to avoid them.
These are wicked painful. The pain radiants along the inner edges of your shin bones. They could be a sign of medial tibial stress syndrome. It appears most commonly in runners. Or athletes that do a lot of running and jumping. The areas are stressed a lot with those activities. The inflammation might crop up after just a few workouts – which is a nightmare after you have finally gotten into your stride. To help prevent them you should get shoes that are designed and fitted for the activity you will be doing. Avoid running and jumping on too hard, and of course, warm up for enough time before you start. Swapping high intensity and low-intensity workout days will give those muscles a rest also.
If you are lifting a lot of weights, you might find your wrists become tender pretty quickly. They are equipped with a lot of mobility but also a lot of instability. A few too many barbell curls or the straight bar, or a lot of pushups too early in your new routine will cause the tenderness. To help prevent this you should look to strengthen your wrists and use smaller movements to help your wrists be more stabilized. Kettlebell swings and cleans can help with this. You might like to consider an excellent wrist support too.
Rotator Cuff Injury
This one is very painful and impacts your daily life as soon as it happens. Over time, things like military presses, throwing balls or a lot of swimming can lead to rotator cuff strain. As you age, you are much more likely to be impacted by this injury. But, like most things, it can happen to anyone. The best way to prevent it is to work in strengthening exercises for the rotator cuff and upper-body. Good posture is also a must. Try to avoid repetitive overhead movements with heavy weights too.
Pre and post workout are essential aspects, and you should ensure that your body is adequately fuelled with proteins and plenty of water. Warming up and cooling down will stop your muscles needing to go from a relaxed state to stressed and strained too soon in your work out. If you know that you have weaker muscle groups, you should also make sure that you purchase and use supports where appropriate. If you are struggling to find a balance then you should book in with a personal trainer so that they can give you a personalized plan.