The Blog

Common Gym Injuries and How to Prevent Them

Hitting the gym has countless benefits, but it's easy to get carried away.

Understanding the most common gym injuries and how to prevent them is key.

Molly Woollett

17/01/25

The Blog

Common Gym Injuries and How to Prevent Them

Hitting the gym has countless benefits, but it's easy to get carried away.

Understanding the most common gym injuries and how to prevent them is key.

17/01/25

Introduction

Hitting the gym has countless benefits, it’s a great way to stay fit, build strength, and improve your overall health. However, it’s easy to get carried away and improper technique, overworking, or neglecting recovery can lead to injuries that set you back. Understanding the most common gym injuries and how to prevent them is key to maintaining a safe and effective workout routine.

1. Lower Back Strain

Cause: Poor lifting technique, too much weight, or lack of core stability.

Prevention:

  • Focus on proper form when performing exercises like deadlifts and squats.
  • Engage your core muscles to support your lower back.
  • Avoid lifting more weight than you can realistically handle. Prioritise controlled movements over how much weight you lift.
  • Incorporate core strengthening exercises into your routine.

2. Shoulder Injuries (Rotator Cuff Strain)

Cause: Overhead movements, poor posture, not warming up properly.

Prevention:

  • Warm up thoroughly before starting your workout, especially for upper body exercises.
  • Avoid overloading during exercises like shoulder presses or bench presses.
  • Incorporate mobility and stability exercises to strengthen the shoulder joint.
  • Use proper form and avoid jerky or uncontrolled movements.

3. Knee Pain

Cause: Incorrect form during squats or lunges, overuse or knee instability.

Prevention:

  • Ensure proper alignment of your knees during lower body exercises; they should track over your toes.
  • Avoid locking your knees or allowing them to cave inwards.
  • Gradually increase intensity to avoid overuse injuries.
  • Strengthen supporting muscles like quadriceps (front of the thighs) and hamstrings (back of the thighs).

4. Wrist Strain

Cause: Poor grip technique, excessive weight, or repetitive strain from pushing or pulling exercises.

Prevention:

  • Use wrist support or wraps for heavy lifting if needed.
  • Maintain a neutral wrist position during exercises to avoid strain.
  • Avoid gripping weights too tightly or letting them roll back into your palms.
  • Perform wrist strengthening and mobility exercises regularly.

5. Ankle Sprain

Cause: Improper landing during jumps or instability during balance exercises.

Prevention:

  • Use proper footwear with adequate support.
  • Work on balance and stability through targeted exercises.
  • Land softly and with control during jumping or plyometric exercises (short, intense bursts of activity e.g. jumping jacks).
  • Avoid uneven surfaces or risky movements without proper training.

General Tips for Injury Prevention

  1. Warm-Up and Cool-Down: Always begin your session with a proper warm-up to increase blood flow and prepare your muscles. Make sure to end with a cool-down to help aid recovery.
  2. Focus on Technique: Learn and practice proper form for all exercises, this will lessen the risk of any strain, and you’ll also get the most out of each exercise. Consider working with a trainer if you’re unsure.
  3. Listen to Your Body: Don’t ignore pain or discomfort. Take rest days and modify workouts to suit you.
  4. Progress Gradually: Progress doesn’t look the same for everyone, avoid sudden increases in weight, intensity, or volume. Gradual progression reduces the risk of injury.
  5. Incorporate Mobility and Flexibility Training: Stretching and mobility work can improve your range of motion and help reduce stiffness.

When to Seek Help

Even if you do everything you can to prevent the risk, injury can still occur. If you experience persistent pain, swelling or limited movement after a workout, it may be time to consult a physiotherapist. Early intervention can help prevent minor injuries from becoming bigger issues, don’t ignore pain.

By understanding common gym injuries and taking proactive measures to prevent them, you can enjoy a safer more productive fitness journey. Focus on proper form, and listen to your body, and make sure the practice consistency and caution in all your workouts.

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