Workout injuries are a common occurrence whether you’re a beginner or an expert in matters fitness. Of course, no one would like to get injured at the gym, but it’s an almost inevitable part of the process. The fact that many people are involved in all sorts of exercises has sparked the number of workout injuries. Like any other injury, these are avoidable if the right procedures and rules are considered when working out.
The main reasons why you might be a victim to such injuries is poor posture at work or during the day What this does is that it weakens your musculoskeletal structure, which can be an issue when you visit the gym. If this happens, you should try natural remedies to combat the pain. Also, if you try to do too much exercise too fast, you might end up straining your muscles. This is one of the reasons why you should hire a personal trainer as it will reduce the chances of hurting yourself. The discussion in this article will focus on the most popular workout injuries and how you can manage them if you’ve already sustained them.
1. Low Back Pain
Perhaps the most common type of injuries, especially if you’re a common gym visitor, is low back pain. It can come as a result of strained muscles around the spine after a lot of exercises involving that area of the body. Although it’s uncommon, weightlifting can cause spinal fractures. As a matter of fact, this exercise can cause of the most chronic form of stress fractures known as spondylolysis. Your daily habits like sitting posture, the size of weight, and how you do the lifting are the leading causatives of low back pain.
How to Manage
If you’re finding it hard to move the muscles around the lower back or can’t control the bladder function, then you might have injured your back. The first, and most important, part of managing this injury is by avoiding any heavy lifts, especially the Romanian deadlifts (RDL). Engaging in more weightlifting and twisting motions during the first seven days will only worsen the problem.
During this time, you can apply ice to the strained area several times throughout the day. Gentle compression may also help to decrease swelling around the area. After 7-14 days, you can start engaging in light exercises to flex your muscles. Remember, the second phase of recovery can take months depending on the severity of the injury. Gradually increase the weight and integrate other exercises when you feel your body is ready to continue the routine.
2. Knee Injuries
Another common injury that you might suffer during your daily practice routine is the knee injury. It can be an external or internal fracture causing a lot of discomfort around the knee cap. The internal pain in this area is referred to as patellofemoral pain syndrome, and is often associated with poor alignment of the kneecap due to the malfunction of the knee and hip muscles. It can come about as a result of jumping, running, or any other similar sport that involves this area of your body. During such exercises, a lot of stress is exerted on the knee joint, which leads to irritation.
Apart from patellofemoral, you can also sustain another condition involving the inflammation of tissues around the knee joint. External knee injuries are not quite common, but you can still fall victim. It can be due to bruises caused by workout equipment or a fall. If, by any means, you are convinced that the injury was due to someone else’s recklessness, you should contact an injury claim coach as soon as possible.
How to Manage
Knee injuries can be somewhat complicated if care is not taken. During the first few days – inflammation phase – you should not run or do deep squats. You should focus on exercising the hip abductor and strengthening the quadriceps. To allow the repair of fractured tissues, minimize walking up and down the hills. Instead, make sure that most of your movement is done on a flat ground. After a few days, the remodeling phase kicks on, and this is where you are supposed to start increasing the complexity of your exercises. Remember to integrate tougher stunts gradually to avoid hindering the recovery process.
3. Elbow Pain
Elbow pain can be caused by many factors, and is quite common among the weightlifters. The most popular type of elbow pain is the lateral epicondylitis, also known as tennis elbow, which occurs when the tendons in your elbow are strained due to overload. If you do frequent grasping and twisting of tools – even as small as a computer mouse – then you are at risk of developing tennis elbow. In addition, performing the same exercise over and over may have the same result.
How to Manage
Does your current condition have similar characteristics to elbow pain? The best way to handle this issue is to first avoid any heavy weights. If you’re used to heavy lifting, then it would be prudent to reduce the size and the number of times you do the exercise. Of course, this a temporary change of routine until the elbow tendons go back to their normal state. Massage, stretching, and local ice can also do the trick in managing the injury.
4. Plantar Fasciitis
The name might sound a little technical, but this is a very common injury that one can sustain during exercises. It is the inflammation of the connective tissue connecting the toes to the heel bone. If most of your workout routine or sport demands that you spend time on your feet, then you are at risk of being a victim to this injury. Any athlete that exhibits weak calf muscles can also sustain plantar fasciitis.
How to Manage
The main symptoms of this condition are swelling, extreme tightness, and pain around the bottom of the foot or plantar fascia. Rolling out this area of your foot on a tennis ball or lacrosse ball will help manage the tightness and pain. By so doing, you will be stretching the muscles and making them softer.
There are many workout-related injuries, but the ones mentioned in this article are the most common. Anyone engaged in exercises can fall victim to at least one of the injuries, and could impact their daily routine. For instance, low back pain may reduce the number of lifts your do every day. Fortunately, you can prevent them, but sustaining knee pain or plantar fasciitis doesn’t mean the end of your workout routine. Consider the recommendations given for each condition to enhance the recovery process.