5 Common Fitness Injuries and How to Prevent Them

Exercise and sports are an excellent way to stay healthy, but it’s essential to ensure that your fitness routine isn’t causing injuries. Poor form, lack of concentration, poor pacing, and ego lifting are all common reasons for injuries in fitness enthusiasts. Most injuries happen due to these reasons and can be avoided.

The kind of injuries you are likely to suffer depends on your choice of exercise or sport. For example, if you’re a runner or play football, the injuries you’re likely to suffer are different from what strength training or playing cricket could lead to. 

Here are the five most common injuries associated with strength training and boot-camp-style workouts:

1. Sprains and Strains: These are the most common injuries among gym and boot-camp enthusiasts and occur when a muscle or ligament is stretched beyond its limit, leading to pain and swelling. These injuries can be caused by a sudden movement, improper form, or the overuse of a muscle group. Sprains can also often be caused by poor infrastructure such as uneven surfaces and damaged equipment. 

The fix: Rest, ice, compression, and elevation (RICE) is the standard treatment for sprains and strains. Those who suffer from these injuries should take a break from the exercise that caused the injury and give the affected area time to heal. Over-the-counter pain medication and physical therapy can also help speed up the recovery process.

Prevention strategy: The best way to avoid sprains and strains is to properly warm up before exercising and preparing the muscles for the upcoming workout. Gradually increase the intensity, load, and duration of the workout. Also, ensuring proper form and technique during exercises and using proper equipment and footwear will help prevent sprains and strains.

2. Knee Injuries: Knee injuries are typical due to the high impact and intensity of exercises. These injuries can range from mild strains to severe ligament tears and can be caused while performing squats, shuttle runs, and various jumping movements. 

The fix: The treatment for a knee injury depends on the severity of the injury. Rest, ice, compression, and elevation are the standard treatments for mild to moderate injuries. However, in the case of severe injuries, surgery followed by rehab could also be necessary. 

Prevention strategy: Remember to warm up and ensure that you don’t overextend the knee joint, especially while landing during jumping workouts. If you’re squatting with heavy weights, always have a spotter around or a safety catch in case you fail, so you don’t collapse under the weight.

3. Lower Back Injuries: These can be caused by movements such as squats, deadlifts, high pulls, push-press, military press, and also complex Olympic lifts such as clean and jerk and snatch. These injuries can range from mild strains to herniated discs. 

The Fix: The treatment for a lower back injury depends on the severity of the injury, but like with strains and sprains, the first treatment protocol is rest, ice, and physical therapy for mild to moderate injuries. Severe injuries require assessment by a qualified medical expert and might require surgery.

Prevention strategy: Warm up before your workout routine. Avoid ego lifting, especially while attempting deadlifts and squats. Never attempt too much, both reps and load-wise, too soon, to prevent overuse injuries. If you feel a twitch, avoid exercises that put excessive strain on the lower back, such as heavy deadlifts and squats.

4. Foot and Ankle Injuries: These are among the most common injuries out there and can range from mild sprains to severe ligament tears.

The Fix: The treatment for an ankle injury depends on the severity of the injury. Compression, rest, and ice are the standard treatments for mild to moderate injuries. Severe injuries like fractures or ligament tears can call for medical intervention and a long period of recovery and rehab.

Prevention strategy: Wearing proper footwear for the exercise you are performing is important. Some exercises can be performed barefoot, but then you expose yourself to the risk of crushing your toes under weights being carelessly dropped in the gym by yourself or others.

5. Shoulder Injuries: Shoulder injuries can range from mild strains to severe tears and can be caused by improper form, overuse, and lack of warm-ups. Exercises involving shoulders such as push-ups, shoulder press, military press, push press, bench press, high pulls, snatch and clean and jerk, can lead to shoulder injuries.

The Fix: Start with icing and avoiding upper body workouts if you’ve sustained a shoulder injury. If the pain is severe, consult a medical expert as it might require specialist care and intervention. 

Prevention strategy: Prevent shoulder injuries in gym and boot camp enthusiasts by warming up and cooling down properly. Use proper form, avoid overuse of the joint, and increase intensity gradually. Strengthen your shoulder muscles, avoid repetitive overhead movements, and take rest days.

In conclusion, an active lifestyle is always a good idea for holistic wellbeing, but it’s crucial to take care of your fitness routine to avoid injuries. Use the information provided to prevent injuries and maximize your fitness routine. Stay fit, stay safe!