8 Common Injuries in Fitness and How to Prevent Them

Performing workouts is not always a walk in the park as most people might think. Sometimes sprains and tears come in between and can cause pain and deliberation. That can be a potential setback to your fitness goals and you need to understand how to deal with them so that you can be at par with your workout needs. One important thing to note is that workout injuries can happen to you regardless of your experience of fitness level. You might have taken lots of multivitamin for bodybuilding or might be on a vegetarian bodybuilding diet but that does not make you immune to exercise injuries. So you need to at least have an idea on how to reduce the risk of injuries or deal with the problem when it comes up.

Understanding the Importance of Dealing with Workout Injuries:

Doing workouts and exercises on a gym comes with massive health benefits. And as much as most of us have ascribed to the saying no pain no gain, injuries can turn your otherwise great experience into a terrible one. Tearing a muscle, dislocating a joint or dropping a 20 plus dumbbell on your foot can only make you trip or leave your gym routine workouts for some time. With a proper understanding of the potential injuries you’re bound to face in your workout, you can:

  • Know the steps to take to reverse the problem
  • Figure out ways of preventing the injuries
  • Seamlessly continue with your workout program without panicking

Major Workout Injuries That Need Your Attention:

  1. Strained Back

Lumbar or lower back strain is one of the commonest injuries most people experience at the gym. If you’re used to prolonged sitting, either at work or home, then you are likely to have weak back muscles. And when you visit the gym and begin working out too hard, then you’ll likely experience a strained back. Also, the problem can result from your inability to pay attention to warm-ups and stretching.

How to Prevent It

  • Always begin with low intensity workouts so as to strengthen your back
  • Perform stretching before any exercise
  • pay attention to the core strength and proper technique
  1. Labral Tear

image credit: G2 Orthopedics and Sports Medicine

Labral or shoulder injuries usually result from overuse of the muscles, poor posture or poor workout technique. Sometimes you can experience a clicking or catching sound deep on your shoulder in the process of performing a chest press or military press. That’s a clear sign that the shoulder’s joints are straining or about to dislocate, something that can be detrimental to your workouts.

How to Prevent It

  • Reduce your range of motion during workouts
  • strengthen your shoulder though push-ups and shoulder presses
  • Take multivitamin for bodybuilding to improve the strength of your muscles
  • Undertake elastic tube resistance training
  1. Chest Pain

Bench press doesn’t require people who’re weak and clumsy because the bar might come crushing down onto the chest. If you are unable to lift the bar to its safety point, then the bone in the middle of your chest will definitely be injured. And for unsupervised workouts, the injury might be even worse because the bar might drop and roll up on your trachea.

How to Prevent It

  • Only use weight that matches your strength and level of workout
  • Ask your trainer to help you with proper power stance and/or hand position
  • Determine the number of reps you can manage before you begin the workout
  1. Joint Dislocations

This form of injury is mostly caused by loading a bar with too much weight or ignoring your form. The result is a dislocated shoulder, hand, knee or elbow. Ideally, the excess pressure exerted on the ligaments will force the bones out of the normal positions, something that can create a disaster for your workout.

How to Prevent It

  • Try performing multiple exercises i.e. adding incline, chest presses or flies.
  • Always keep the weight low enough to ensure proper form and technique



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