There is no doubt that exercise is a beneficial thing that one can do to keep the body healthy and active. Besides, different types of exercise will keep your body in perfect shape. However, sometimes, exercise can adversely affect the body by causing different injuries.
Things To Remember While Working Out
For example, you may face a pulled muscle or soreness, or you can also face some serious injuries to which you may need to visit a doctor. Well, that doesn’t mean that you should stop doing exercises. In general, injuries while exercising generally happens as people don’t follow the rules. With just a little bit of planning, you can easily prevent this and complete your exercise routine safely.
What can cause exercise injuries?
Some common reasons behind exercise injuries are:
- Repeating the same movement over and over again.
- Not taking sufficient rest in between your workouts.
- Lack of knowledge about proper form for the exercise.
- Not using proper gym instruments.
- Pushing the body above its limit.
- Doig exercises without warming up the body.
However, to help you out with this, we have mentioned down some common workout injuries and tips to prevent them. Have a look.
1️⃣ Shoulder Injuries
As per the experts, shoulder injuries or rotator cuff injuries are quite common and generally happen due to some common training errors.
For example, when you do shoulder exercises very frequently, the tendons and muscles don’t get a chance to heal properly. You should be very careful about this, as sometimes you may need to go through surgery to fix your rotator cuff tears. To prevent this, you should focus on the form and don’t over lift with dumbbells. And while doing triceps extension or bicep curl, you should keep the shoulder hears under your ears. Besides, prefer to begin with a lighter weight.
2️⃣ Ankle Injuries
Whether you are jogging or doing leg exercises, you can injure your ankle. In general, your ankle may get injured when you roll the join or turn the feed inward too far.
The ligament can dislocate from its place. Well, to prevent such injuries from happening, you should increase the lower leg’s muscle strength and also do some ankle flexibility workouts. While running, focus on your leg placement and use running shoes.
3️⃣ Lower-back Injuries
When you strain your muscles located around the spine, you can face pain and injury in the lower back area. You will feel a sudden twinge or pull.
Well, such injuries happen when people lift too much weight while doing squats or deadlifts. Injuries can occur to bones, discs, and muscles. You shouldn’t lift or bend at your hip. You should use your leg while lifting. Besides, make sure your knees are not crossing the toes line while squatting. If you are carrying heavy objects, don’t do turning motions or twisting.
4️⃣ Knee Injuries
As per the experts, the meniscus located within the knee is vulnerable to injury as it is very thin. Besides, it also has a limited supply of blood.
To avoid knee pain or injury, don’t do deep squat workouts where your hips move below the knees. And while doing twisting, follow the proper techniques. You should strengthen the hips along with the quadriceps. Align your knees properly while weight lifting to strengthen the knee muscles.
5️⃣ Elbow Strain
While elbow strain can be of different types, the most common type is tennis elbow, and it happens when you do heavy weight lifting quite frequently.
For example, lateral pull, seated rows, or bicep curls. You can prevent this by avoiding fast repetitions and making sure that your wrist is in a proper position.
You all know that “Prevention is better than cure.” So, follow these tips, and you can enjoy the positive results. And prefer to keep yourself away from injury-prone workouts. Understand when you should stop and don’t force your body beyond its limits. Before doing a particular exercise, you should know your body limit and its functionalities. Not all can go for all types of exercises.