Injuries can inevitably happen during the workout, especially when you don’t take extra precautions. Even fitness experts encounter injuries. Whether you’re a newbie or a pro, the following injuries may meet you on your way to your weight loss journey.
1. Muscle Pull and Strain
This is a muscle injury that occurs when you overstretch or tear your muscles as a result of fatigue, overuse, or improper use of muscles. The muscles most affected by muscle strain or pulled muscles are those at the neck, shoulder, lower back, and hamstring. You may feel a sort of pain, depending on the degree of the injury.
While mild to moderate strains respond better to at-home treatments, severe cases require medical attention. You will know you’ve pulled or strained your muscles when you feel any of the following: sudden pain, soreness, swelling, bruising, stiffness, weakness, or having limited movement. Mild strain still allows you to move despite some feelings of stiffness. But severe strains limit your ability to move and may take months to heal.
These muscle problems usually occur when you fail to warm up before a workout or when your muscles aren’t in good condition or aren’t flexible enough. Overexertion and fatigue can also cause muscle strain.
Take note, muscle strains not only occur during high-intensity workouts, but they can also happen during moderate exercises like walking or jogging. This happens when you lose your footing or you slip.
2. Shoulder Injury
Since the shoulder plays a big role in intense workouts, this body part is prone to injury when you use improper techniques or lift excessive weights. The shoulder joint is designed like a socket and shaped like a golf tee making possible all range of motions. But it’s also subject to dislocation.
Three common shoulder injuries that could happen to you in the gym: rotator cuff injury, weight lifter shoulder, and a dislocated shoulder. Rotator cuff injury is the most common of the three. It usually happens after repetitive movements like overhead lifting. The repetitive movements can put a strain on the tendons, which can lead to tendonitis. When ignored for long, it can lead to a tear in the rotator cuff.
Weight lifter shoulder occurs in positions that require you to lower your elbows behind the shoulders such as bench press and chest fly. These positions put more stress on the bone and acromioclavicular joint, which is at the uppermost part of the shoulder blade. Doing these exercises for extended periods can cause fractures and joint inflammation that can be painful when not given the time to heal.
Dislocated shoulders happen not only to fitness enthusiasts but also to athletes. Most athletes who get dislocated shoulder are the football or hockey players. Rotating the shoulder too far can also cause the ball at the top of the shoulder to slip out of the socket.
3. Shin Splint
Shin splints happen when there’s an inflammation in the muscles, tendons, and bone tissue around the shin as a result of overuse. It can cause pain in the front of your lower leg. Runners, gymnasts, and dancers often struggle with shin splints.
The shin bones and muscles can get inflamed when there are too much repetitive activity and training. Some of these activities include running uphill, longer days of training, going a longer distance, and engaging in exercises that have frequent breaks such as basketball and dancing.
Some factors contribute to the risk of shin splints. You’re more at risk when you’re having flat feet, working out on hard surfaces, not wearing proper shoes or wearing worn-out shoes.
4. Sprained Ankle
An ankle sprain occurs when you accidentally twist or turn your ankle in the wrong way during your workout. Your ankle is surrounded by ligaments that connect your leg bones and foot. These ligaments, however, have limited boundaries in keeping the foot stabilized. Once they’re pushed out of the boundaries, it can cause a sprain and can either stretch or tear.
When this happens, calling your doctor is the best action to take because they’re the experts in determining the severity of the injury. The tears can result in swelling or bruising and a degree of pain and discomfort when placing your weight on the affected area.
Aside from these problems, you may notice other symptoms like tenderness, skin discoloration, and stiffness.
Walking on uneven surfaces or wearing the wrong footwear can increase the likelihood of sprained ankles.
5. Knee Injuries
Knee injury is common during workouts. Physical movements like running, bending, stretching, and jumping can put more stress on your knees, especially when you do intense workouts without consistency.
Overtraining and pushing your joints too hard can also put a strain on the joints of your knees. Once you experience knee pain, it’s best to consult with your health professional to assess the degree of injury and its cause because it might require therapy or rest.
The common causes of knee injuries when you’re working out are overtraining, poor form, and strength imbalances. Pushing beyond your limits can be a good motivation, but when you do it at the expense of your knee and overall health, it can be all too risky.
Your knee joint will also suffer when you perform exercises with bad form. This happens when there are muscle imbalances as you squat or lunge. If you’re a beginner, ask an experienced trainer for the correct form to prevent forcing your knees from caving inward when you squat or lunge.
6. Wrist Pain or Dislocation
Workout can also cause an injury to your hands and wrists. Your hands and wrists are full of bones, joints, and connective tissues. An injury in your hands can damage these structures and cause swelling, bruising, and pain. Repetitive movements and overuse can also lead to tensed nerves in the hands, which can feel painful or sore. Performing repetitive and high-intensity physical activities and holding hands in awkward positions for long periods can also lead to overuse and injuries.
When you experience these kinds of injuries during your workouts, giving enough time for your hand to rest is the best idea. Doing gentle hand stretches also helps. Ice application on the injured part or wrapping the affected part in a soft bandage also helps. But when the injury is accompanied by sudden and intense pain, go right away to the emergency room.