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8 common workout injuries and how to avoid them

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8 common workout injuries and how to avoid them

Thinking of exercising more? There are pitfalls you need to be aware of. In this article, we take a look at eight most common workout injuries and how you can avoid them.

1) Ankle Sprain: Perhaps the most common of all workout injuries and the one that catches out so many beginners is the ankle sprain. To prevent this from happening on the treadmill or elsewhere, take your time and run on level ground, like asphalt. Once you hit uneven terrain, trouble is often just around the corner.

2) Pectoral Injury: A pectoral injury is one of serious, common workout injuries that often occurs after we’ve lost control of a barbell or dumbbell. To prevent an unpleasant pectoral injury, don’t lift weights beyond your abilities. It’s as simple as that. Don’t get carried away!

3) Rotator Cuff Injury: The rotator cuff is made up of four main muscles. It’s located around the shoulder joint, which it stabilises. If you experience shoulder pain whenever you reach ahead or behind you, it could mean that you’ve done yourself a rotator cuff injury somewhere along the line. The best way to prevent it is to maintain good posture when exercising and to avoid repetitive overhead workouts with super heavy weights as much as possible.

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4) Shin Splints: If you ever experience pain on the inside of your shinbone, there’s a strong sign that you’ve got shin splints (or media tibial stress syndrome as they’re known to doctors). Shin splints are essentially muscle inflammation, and the best way to stay safe is by investing in proper running shoes. Also, you should be mindful of increasing the intensity of your workout steadily. It’s a good idea not to run or jog straight away, too.

5) Stress Fractures: Stress fractures commonly occur when we try to do too much too quickly. In other words, when we get a bit giddy and think we can take on the world! Typically, they occur in the shin bones or the bones around the foot, including the heel. The best way to avoid a stress fracture is to take your time. Don’t rush.

6) Lower Back Strain: Another one of common workout injuries (and a really annoying one) is a lower back strain. This feels like a sharp twinge that tends to occur suddenly in your lower back either just after or during exercise. The best way to prevent lower back strain is by maintaing a neutral back when working out. This means lying on your back with your feet flat and your knees bent.

7) Patellofermoral Syndrome: This is when the names of common workout injuries start getting scientific. A typical sign of patellofermoral syndrome is pain beneath the kneecap that gets worse when you sit with bent knees, walk down the stairs or go running. It sometimes makes an unusual crunching sound, too.
Squatting, jumping or running usually causes it to flare up. The best way to prevent it is to do workouts that strengthen your hip flexors and quadriceps as these will help to keep your knees nice and healthy.

8) Glenoid Labrum Tear: If your shoulder feels uncomfortable and you hear clicking sounds, there’s a chance you’ve got a glenoid labrum tear. This is a hard one to prevent but you can stop it getting worse by seeking medical attention as soon as you experience the above symptoms.

 

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