Injury is not the first thing that strikes our mind when we join a gym. But, sometimes, even a small mistake during a workout can hurt our body.
Although you may not predict the injury’s occurrence, you can indeed prevent it from happening. With such preventive measures, you can progress towards your fitness goals without any problems.
So, let’s see how you can prevent common types of gym injuries.
1- Lower Back Strain:
Inappropriate position while deadlifting or squatting is the main cause of strained lower back. With lower back strain, usually, the spine’s muscles are strained.
One of the best ways to prevent lower back strain is by practicing appropriate position. For instance, while heavy lifting, make sure that your spine is in a neutral position. Regardless of the exercise you perform, it is wise to maintain the spine’s natural form without undue pressure.
2- Wrist strain:
Most exercises require using hands, be it pushups or front squats. The hand’s high-level mobility is always prone to instability, resulting in wrist strain. Improper wrist position also harms the small ligaments.
Instead of focusing on the wrist strength, focus on the smaller muscles. Maintain straight alignment of the arms and hands with the wrists. Try using wrist straps to restrict wrist motion and prevent unwanted muscle pulls in the area.
3- Groin Pulls:
The groin is susceptible to experience injuries while performing normal-looking exercises like running, squats, and even lunges.
Before you dive into performing full-fledged exercises involving the lower part of the body, make sure you perform a thorough warm-up session. And since aging can cause the muscles to lose their versatility, it is better to be extra careful with the inward thigh warm-ups.
4- Knee Pain:
Knee patellofemoral condition is the reason for distress around the kneecap. You may hear a squeak or grinding sound with this condition while making any leg movements. Muscle imbalance and weighted exercise with improper form can amplify the issue.
Adjust your knees to zero by keeping them stable while performing activities that fortify your hips and quadriceps. Similarly, while weightlifting, keep your knees aligned to safeguard the extensors and strengthen the encompassing muscles.
5- Elbow pain:
Even though there are various forms of elbow pain, one of the most widespread injury is horizontal epicondylitis. With this problem, you can experience pain while lifting heavy loads or performing repetitive exercises.
While you lift weights, make sure your wrist is in a neutral position to limit the danger. Also, avoid performing quick repetitive movements. If possible, reduce the current set of weights until the pain resides. And before you start with your regular weightlifting routine, see to it that you perform the process slowly.
One of the negative things about a gym injury is it demotivates the gym-goer. So, it is always better to stay vigilant and prevent the injury from occurring altogether. As a result, you will remain motivated to hit the gym regularly to inch closer to your fitness objectives.