Many people have a love-hate relationship with the gym. They know that going to the gym is good for them, but they also know it can be challenging and even painful.
The good news is that there are ways to avoid common injuries by doing simple things like warming up before your workout, stretching afterward, using the correct form when lifting weights, and drinking enough water throughout the day.
Gym Injuries: Why do they happen?
When you exercise, your body breaks down muscle fibers, repaired through rest and nutrition. If you don’t give your muscles enough time to heal before exercising again, these micro-tears can accumulate so much that they cause small tears in the muscle tissues themselves.
If not properly managed or treated, this could eventually lead to injuries like tendinopathy (inflammation of the tendon), bursitis (inflammation of a fluid sac near the bones), or even stress fractures (small cracks in bones due to repeated strain).
This is why it’s essential to warm up correctly before working out at the best gym for women like MPower Fitness in Chino, CA.
One way to prevent common gym injuries is by having the correct form when lifting. Having a spotter is a good idea if you’re new to the gym, but even experienced lifters can benefit from having one.
Injuries are also more likely when your muscles aren’t adequately hydrated, so be sure to drink plenty of water throughout the day and during workouts—and don't wait until you feel thirsty!
Getting enough blood flow going into your working muscles will allow them to function better and heal faster after strenuous workouts.
Common injuries when exercising at a gym
Some of the most common injuries when exercising at a gym include:
- Ankle injuries
This type of injury is common when exercising on the treadmill. This happens when the user does not switch off the treadmill at its slowest pace. This can be avoided by using a treadmill that is easy to control and monitor.
- Knee injuries
This injury often occurs in weight training when the muscles are overloaded through quick movements, which may affect your knee joints, in particular, if they have issues with their cartilage or ligaments. To prevent this type of injury, you should lift weights slowly for one set without too much pressure on your knees to avoid overloads.
- Shoulder injuries
Shoulder injuries are common in weight training. This can be avoided by providing the muscles with a steady pace to follow during each exercise to reduce injury risks.
- Tendonitis
This type of injury commonly occurs when the muscles are overworked. This can be avoided by performing a suitable warm-up before each exercise and taking regular breaks during training sessions to stretch out your muscles or take some deep breaths.
- Muscle strain
This type of injury commonly occurs when the muscles are not rested enough between workouts. This can be avoided by providing your body with a good amount of downtime before repeating an exercise and performing a warm-up to prepare for each workout session.
How to prevent gym injuries
The most common injuries that may occur are ankle, knee, or shoulder injuries. While they may seem simple to prevent, they can be difficult if you do not know-how.
The good news is that there are ways to prevent these injuries. The treadmill often causes ankle injuries, so be sure to slow down your pace on it before stopping completely.
If you are lifting weights for specific exercises, take it slow and steady with a lighter weight until your muscles get used to what you're doing instead of just throwing heavy things around quickly. This can lead to overworking some muscles or hurting yourself in the process.
When exercising at a gym using weights and machines, make sure not to rush through each exercise without taking breaks because this may result in an injury like tendonitis making it difficult for one's body to heal itself from such strain.
These simple tips should help reduce the risk of getting injured when working out regularly at the gym.
However, if you ever get injured at the gym, no matter what type of exercise it is, make sure to take a break and treat yourself for your hard work!
- Before you exercise, stretching and warming up are very important for your muscles.
- Take breaks to allow your body to rest and muscles to repair or recover from your workout.
- Consider core work and balance training to help prevent injury.
- Make sure you don’t work out on a full stomach - wait at least an hour after eating and drink plenty of water before, during, and after your workout session.
- Do not exercise if injured or in pain without first discussing it with your doctor.
- Don't be too hard on yourself if you do end up getting a strain or sprain.
- Exercise regularly and listen to your body when it needs a rest.
How Can a Fitness Coach Help Keep Me From Getting Injured?
If you are new to weight training or exercise, an MPower Fitness coach can help you find the safest way for your body to exercise. They will also guide you to follow specific stretches that are tailored towards your exercise habits for maximum safety without straining yourself too much during each session.
If you are an athlete, a coach will help you determine the best way for you to maintain strength and fitness levels while allowing your body enough time to heal from previous injuries. They can also teach you the proper techniques for each type of exercise that will prevent strains or sprains during your next workouts.
Home Remedies for Gym Injuries
A few simple steps can make sure that you don't aggravate the condition of an injury and allow it to heal faster. If you need help, consult with a doctor or physical therapist on what they recommend for your specific case. Here are some things you can do at home while recovering:
- Try applying cold packs to the sore area.
- Consider hot compress for muscle pain.
- Take over-the-counter medication to reduce inflammation.
- Rest your body entirely if you are experiencing chronic injuries.
- Don't push yourself too hard while recovering that may cause an injury relapse in the future
- Cooling down prevents cramps post-workout
- Keep it elevated so that you can avoid putting too much strain on your muscles and joints as they heal.
When should I seek medical help for my injury?
- If the pain is unbearable.
- You develop new symptoms like difficulty breathing, fever, etc.
- Your injury doesn't seem to heal with home-care methods after a few months of treatment.
There are chances that you may have internal bleeding or fractures which need immediate medical attention and evaluation by an experienced doctor.
If it's difficult for you to sit up due to severe back injuries, seek help from someone else immediately instead of trying things on your own at home. There might be permanent damage done already if not appropriately handled right away.
Always seek help from qualified specialists in case you are unsure about how to treat your injuries.
The Takeaway
At M-Power Fitness, we help our clients prevent common gym injuries by providing a great workout experience with a professional team of coaches and trainers. We have been working in the fitness industry for several years now, so our goal is to make sure that every one of our clients leaves happy after their training session.