Workout Injuries – Don’t overlook wounds; tend to them—your manual for managing common injuries so you may return to the gym as soon as possible.
Don’t allow an injury to prevent you from exercising for too long, even when it stinks. Particularly if they are compelled to be out of action, some athletes find that injuries utterly sap their will to participate in their sport. Other athletes may view the positive side of injuries and use them to improve their knowledge of the sport to prepare for a stronger-than-ever comeback.
According to Mendler, “In general, while some injuries may require a period of total rest or avoidance of the provoking activity, many injuries can be actively managed with appropriate program modifications, allowing athletes to continue to train, albeit differently than they may have before the injury. High training volumes, intensities, and frequencies are common themes that result in injury, as can minor changes in form or technique within a specific set because of tiredness or a super hurried group.
With the help of this indispensable guide to injury prevention and rehabilitation, you can avoid these eight exercise injuries and discover the best way to treat them.
Overusing the muscles that surround the spine may cause strain, and bulging or severely damaged spinal discs or macro traumatic injuries to the disc can also cause low back discomfort. According to Mender, spine fractures from weightlifting are rare but not unheard of. These fractures may include an acute compression fracture of one of the vertebral bodies and a chronic stress fracture known as spondylolysis.
All musculoskeletal injuries undergo a 5-7 day inflammatory phase (during which the damage is stabilized). Beginning seven days after the damage, the healing period (when tissue production starts) may extend up to two months. Potashadvises avoiding Romanian deadlifts (RDL), overhead squats, weighted squats, and any twisting activities during this period. DDLs with little weight are OK during this period, but good mornings and Olympic lifts like the hang and power clean should be avoided. Potash advises including an excellent morning workout, gradually increasing weight with squats, and including Olympic exercises since the remodeling period (type 1 collagen formation) may take anywhere from 2-4 months to a year.
- When dealing with macro traumatic injuries related to the spine and spinal discs, it’s essential to consider the following risk elements for safe and effective recovery:
- Mendler emphasizes the importance of strengthening the rotator cuff itself to reduce the risk of injury. Focus on exercises that target the rotator cuff specifically.
- To support the rotator cuff, use resistance that doesn’t excessively strain the pectoralis and deltoid muscles, helping prevent overuse or strain in these areas.
- Don’t overlook the significance of exercising the rhomboids and trapezius muscles, as they contribute to scapular stabilization, promoting better shoulder function and stability.
- In the initial inflammation phase, it’s crucial to avoid exercises that may exacerbate the injury, including urgent actions, upright rows, or lateral raises.
Injuries to the shoulder
Such as impingement syndrome and glenoid labrum tears, often involving the rotator cuff. A microtrauma/overuse ailment, rotator cuff tendinopathy is often brought on by incorrect exercise programming, excessive weight escalation, and poor technique.
According to Mendler, the upward pull of the deltoid will often squeeze the supraspinatus (top section of the cuff) up against the bottom of the acromion (top part of the shoulder blade that meets the collar bone) if the rotator cuff is weak, exhausted, or just not correctly engaged. This will often cause some swelling and inflammation of the tendon as well as possible edema and inflammation of the subacromial bursa, which puts pressure on the supraspinatus when the shoulder is moving and causes ongoing pain.
Mendler advises strengthening the rotator cuff itself to reduce the chance of injury. The answer, according to Mendler, is to support the rotator cuff with resistance that won’t put too much strain on the pectoralis and deltoid muscles. Don’t forget to exercise the rhomboids and trapezius, which serve as scapular stabilizers.
- No urgent actions, upright rows, or lateral rises during the inflammation period. Lat pulldowns to the front of the head are often acceptable.
- Start pressing using a supinated (underhand) grip and light pressure in the repair phase. Avert fly-related workouts.
- Remodeling: refrain from explosive movements and start with non-pressing motions (such as lateral raises) before switching to pushing movements. Since the upright row puts the shoulder in an unusual, impinging posture at the peak of the motion, it might still be troublesome.
Knee patellofemoral syndrome
According to Mendler, patellofemoral knee syndrome is often described as a nonspecific soreness around the knee cap. It is frequently caused by the patella not tracking correctly in the trochlear groove (space between the two knuckles of the lower thigh bone).
According to Mendler, muscle imbalances, most typically a relatively weak vastus medialis muscle or noticeable imbalances (strength or flexibility) between the quadriceps and hamstrings, may worsen patellofemoral discomfort. A weightlifting athlete may have patellar tendinitis or, more often, patellar tendinosis. Tendinosis is a chronic condition and a mild kind of degeneration of the tendon material. The name “tendinitis” would suggest inflammation and symptoms lasting just a few days to a few weeks.
According to Potash, it may be course-related for runners. For instance, too many downhill runs might put too much stress on the patellar tendon. The IT Band may experience excessive pressure if you run with bloated crossover, which occurs when your feet initially make contact with the ground outside your body’s midline. PPotashadds that weak hip abductors may lead the knees to slide inward and put a train on the anterior knee tissues can also contribute.
- During the inflammation period, avoid jogging and deep squats (shallow, quarter-squats are often OK). Strengthen your quadriceps and hip abductors.
- Repair: Avoid plyometric exercises and reduce the number of slopes (up and down), but add impact by walking on flat terrain. Continue strengthening your hips and quads while making your movements more difficult.
- Remodeling: Start doing plyometric exercises and increase the volume and difficulty of your workouts. Return to running after the transition.
Mendler offers advice on how to place the knee during a lift for weightlifters. According to Mendler, knees should typically be in a neutral posture, nearly in a straight line from the hip joint to the second metatarsal (the foot bone of the second toe).
Elbow discomfort – Workout Injuries
Numerous conditions may cause elbow discomfort, but the most prevalent one is lateral epicondylitis, sometimes known as “tennis elbow,” microtrauma damage caused by tendinosis.
Lifting too much weight, doing the same exercises every time you work out, and using poor exercise techniques may all lead to elbow discomfort in weightlifters.
A typical training mistake for weightlifters is excessive wrist flexion after a lift like a biceps curl, seated row, or lat pulldown. According to Mender, often gripping, holding, twisting, or using a computer mouse might lead to elbow discomfort. The danger may be significantly reduced by maintaining a neutral wrist posture during the lift.
Mendler continues, “Treatments may include employing a modified grip on equipment (as long as it won’t put the equipment at risk of falling), local ice, cross-friction massage, stretching, and incremental wrist extensor strengthening.”
Reduce your weight, avoid exercises with a concentric phase that needs a complete elbow lockout, and avoid doing too many repetitions too quickly, especially on the eccentric portion.
This is not a medical phrase and may refer to many conditions, such as anterior or posterior tibialis tendinopathy, periosteal tibial irritation, or both. According to Potash, these wounds are microtraumas because the bones are subjected to significant impact pressures during running, and those muscles are needed to maintain first contact with the ground. The posterior tibialis is a crucial small muscle for every athlete to maintain good health since it links the calf muscles to the foot bones. Due to overworked muscles at the front of the lower leg, shin splints cause discomfort in the shin region.
Tibialis injuries are overuse injuries that are often brought on by training mistakes (such as using too much volume or speed too quickly), according to Potash. “Improper shoe wear is often cited as a contributing factor; however, evidence would show that combining proper exercise with comfortable shoes is safe.”
Running and leaping often may cause shin splits, putting athletes like runners, basketball players, football players, track and field competitors, CrossFitters, and obstacle course competitors in danger.
- During the inflammatory phase, reduce weight bearing and prevent impact. Swimming and biking are both recommended.
- Rebuilding: avoid plyometrics; weight bearing is OK.
- Remodeling: Start doing plyometric activities and ease back into jogging.
Try walking on your heels for 5 to 10 minutes each day as part of your regular job or workout regimen if you suffer from shin discomfort. Because you won’t be taking as much of a hit to your shins, you could heal more quickly.
Gluteal tendinopathy – Workout Injuries
Although piriformis syndrome, hip impingement, and hip flexor strains also occur, gluteal tendinopathy—the most common hip problem among athletes—remains the primary problem. Overtraining, too much uphill running, stiffness, and muscle imbalances are often the causes of hip issues.
The tendon that runs from your hip bone to the outside of your tibia, a lower leg bone, is called the iliotibial (IT) band. Outside of the knee, hip, and glutes, you could experience discomfort when the IT band is tight. If your IT bands are closed, you risk developing IT band syndrome, a condition marked by ongoing, severe pain outside the knee.
Additionally, if you wear lifting and running shoes, your body may absorb most of the force, putting your IT band at risk of harm. Therefore, be sure to change your shoes regularly.
- Avoid jogging and plyometrics during the inflammation period, and reduce steps.
- Repair: avoid plyometric exercises and running, but make weight-bearing more difficult. Add Bulgarian split squats to your workout.
- Remodeling: start doing plyometric exercises and increase the volume and difficulty of your workouts. Include stair or uphill motions. Return to running after the transition.
Inflammation of the connective tissue that runs from the heel bone to the tips of the toes is known as plantar fasciitis. There is severe stiffness, swelling, and discomfort on the bottom of the foot.
Any athlete who exercises for long periods on their feet may develop plantar fasciitis. Calf muscles that are tight and weak are often linked to the disorder.
Roll out your plantar fascia with a golf, tennis, or lacrosse ball (bottom of the foot). Start with a tennis ball and progress to a lacrosse and golf ball if your plantar fascia is tight. The soles of your feet may be stretched out and warmed up using various stretching tools, such as cloth strips with grips or bands. Before working out your lower body, perform warm-ups to avoid developing plantar fasciitis.
Injuries during workouts are not uncommon, but they are largely preventable. By understanding the types of injuries that can occur, their causes, and how to minimize the risks, you can continue to enjoy the many benefits of exercise while staying safe and injury-free.
Remember that fitness is a journey, and it’s essential to prioritize long-term health and well-being over short-term gains. Pay attention to your body, invest in proper training and equipment, and don’t hesitate to seek medical advice if you experience persistent pain or discomfort.
By following the principles of injury prevention, practicing good technique, and allowing for adequate rest and recovery, you can make exercise a sustainable and enjoyable part of your life. Stay safe, stay active, and continue on your path to a healthier, happier you.
Q1. What are some common injuries that can happen during workouts?
A1. Common workout injuries include strains, sprains, muscle pulls, and joint injuries. Overuse injuries like tendinitis and stress fractures can also occur. Additionally, accidents like tripping or falling while exercising can lead to injuries.
Q2. How can I prevent injuries during my workouts?
A2. To prevent injuries, it’s essential to warm up properly, use the correct form and technique, wear appropriate footwear and gear, and gradually increase the intensity of your workouts. Listen to your body avoid pushing yourself too hard, and incorporate rest days into your routine to allow your body to recover.
Q3. What should I do if I get injured during a workout?
A3. If you get injured during a workout, it’s crucial to stop exercising immediately to prevent further damage. Rest, ice, compression, and elevation (RICE) can be helpful for minor injuries. For more severe injuries or if you’re unsure about the extent of the injury, it’s advisable to seek medical attention. Rehabilitation and physical therapy may be necessary for a full recovery.