Soccer player holding on to his knee

Common Exercise Injuries and How to Avoid Them

Sports activities are not just for competitions; they are also best for people who want to get in shape and be generally healthier. After the New Year, a lot of people flock to gyms and running tracks to take a step toward a healthier lifestyle.

But along with this desire to get in the best shape should be the knowledge of common sports injuries that one could experience. Orthopedic doctors in Provo have seen many patients with exercise-induced injuries, and they have provided some information to help individuals stay safe on their fitness journey.

Here are some of the most common injuries that might happen while exercising and how best to avoid them.

Common Injuries While Exercising

  • Back Strain and Pain – Injuries in the back happen due to a combination of different factors. People develop weak back muscles from spending too much time sitting during work days. But these muscles can be strengthened. So it is best to start light and slow to keep the core tight and if you need to lift weights, do so with the strength on your legs.
  • Shoulder Strain – The shoulder joint easily gets injured because of the wide range of motion. Work on mobility and stability to protect your shoulder joint and strengthen it through its full range of motion.
  • Knee Injuries – Most athletes experience knee injuries due to jumping and other performances that entail rapid direction changes. Some suffer from “runner’s knee.” Sports doctors recommend strength training for the quads, hips, glutes, and hamstrings to help prevent this type of injury.
  • Tendinitis – Achilles tendinitis is inflammation and tightness of the tendon at the heel. This is not easy to treat, but it is easy to prevent. Doctors suggest proactive engagement in strength training for the calves and taking exercise slowly instead of rushing the program.
  • Hamstring Injury – The common cause of hamstring injury is an imbalanced leg, thus strengthening leg muscles is important in correcting leg balance and prevent further injury.

Tips to Avoid Exercise Injuries

Couple stretching before working outSports doctors and gym instructors give these general guidelines to avoid injuries, especially to those who are just starting out with their exercise and fitness routines.

  • Stretch and work at joint mobility – Slowly progress starting at low-intensity exercise and build stamina by increasing intensity and speed, and adding weight training.
  • Watch out for the perfect form – Practice and perfect your form so that you can exercise correctly and safely. If you are not sure, consult with the personal trainer or gym instructor to help you align your body correctly and protect your joints and muscles as you progress with your exercises.
  • Avoid overtraining – Allow your body to recover for at least one day up to a week depending on the soreness from training or exercise. Do not push yourself too hard or too fast to prevent serious injuries.

Recognize where the pain is coming from because there is a huge difference between muscle soreness and pain caused by an injury. If you are not sure about what you are experiencing, consult an expert and have it checked as soon as possible.

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