COMMON EXERCISE INJURIES AND HOW TO AVOID THEM.
Injuries are common but preventable with the correct guidance and knowledge.
Stay safe and Injury free with JY Exercise Physiology.
Exercise is one of the best things you can do for your body, but like any physical activity, it comes with a risk of injury. Whether you’re new to working out or a seasoned fitness enthusiast, understanding common exercise injuries and how to prevent them is essential for long-term success.
At JY Exercise Physiology, i help clients exercise safely and effectively, reducing their risk of injuries while maximizing their results. Let’s explore some of the most common exercise injuries and tips to avoid them.
1. Sprains and Strains
Sprains occur when ligaments (tissue connecting bones) are stretched or torn.
Strains involve overstretched or torn muscles or tendons.
Common Causes:
Poor technique during exercises.
Sudden, jerky movements.
Insufficient warm-up or stretching.
How to Avoid Them:
Always warm up for 5–10 minutes with dynamic stretches or light cardio.
Focus on proper form and technique during exercises.
Avoid lifting weights that are too heavy for your current strength level.
2. Tendinitis
What It Is:
Inflammation or irritation of a tendon, often caused by repetitive movements.
Common Causes:
Overuse of a specific muscle or tendon.
Poor posture during exercises.
How to Avoid It:
Alternate between different types of exercises to avoid overusing the same muscles.
Incorporate rest days into your routine to allow your body to recover.
Ensure proper alignment and posture during all movements.
3. Knee Injuries
What They Are:
Injuries like patellar tendinitis (“runner’s knee”) or meniscus tears.
Often caused by impact or overuse.
Common Causes:
Poor form during squats, lunges, or running.
Weak or imbalanced muscles around the knee joint.
How to Avoid Them:
Strengthen supporting muscles like the quadriceps, hamstrings, and glutes.
Avoid locking or hyperextending your knees during exercises.
Use proper footwear for your activity to provide adequate support.
4. Back Injuries
What They Are:
Strains, sprains, or disc-related issues often caused by improper lifting or posture.
Common Causes:
Lifting weights with poor technique.
Weak core muscles leading to instability.
Overtraining without adequate recovery.
How to Avoid Them:
Engage your core during exercises to support your spine.
Learn and practice proper lifting techniques, such as bending at the hips and knees.
Include core-strengthening exercises in your routine.
5. Shoulder Injuries
What They Are:
Rotator cuff strains, impingement, or dislocations from overuse or improper movements.
Common Causes:
Lifting weights with improper form.
Overhead exercises done without adequate strength or mobility.
How to Avoid Them:
Gradually build shoulder strength before attempting heavy or advanced movements.
Incorporate mobility exercises to maintain a healthy range of motion.
Avoid overtraining by giving your shoulders adequate rest.
6. Shin Splints
What They Are:
Pain along the shinbone, typically from repetitive impact on hard surfaces.
Common Causes:
Running on hard surfaces or with improper footwear.
Rapidly increasing exercise intensity or duration.
How to Avoid Them:
Gradually increase running or exercise intensity.
Wear supportive, cushioned footwear suitable for your activity.
Cross-train with low-impact activities like cycling or swimming.
7. Wrist Injuries
What They Are:
Sprains, carpal tunnel syndrome, or tendonitis caused by improper alignment or overuse.
Common Causes:
Poor wrist positioning during push-ups, planks, or weightlifting.
Using excessive weight without proper support.
How to Avoid Them:
Keep wrists neutral during exercises.
Strengthen your wrists and forearms with targeted exercises.
Use wrist wraps or supports if needed during heavy lifts.
How an Exercise Physiologist Can Help Prevent Injuries
An exercise physiologist is uniquely qualified to design safe, effective programs that minimize the risk of injury. Here’s how we can help:
Proper Assessment: We evaluate your fitness level, movement patterns, and any pre-existing conditions.
Personalized Plans: We tailor exercises to your needs, ensuring they are safe and aligned with your goals.
Technique Coaching: We guide you through proper form and technique to reduce injury risk.
Progress Monitoring: Regular check-ins to adjust your program as you grow stronger and more confident.
Stay Injury Free
Exercise should improve your health, not compromise it. By understanding common exercise injuries and following prevention strategies, you can stay active and injury free.
At JY Exercise Physiology, i’m committed to helping you move better, feel stronger, and achieve your goals without setbacks.
Contact me today to start your journey.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now. Our free consultation provides an opportunity to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
Call +61 421 967 711
