Common Workout Injuries And How To Treat Them
Contributing post
Whether you are brand new to fitness, or you have been staying fit for a long time now, workouts can be a chore. Keeping consistent with workouts is a great way to stimulate the brain and muscles and helps our body to burn fat and build a leaner and more tones physique.
Image: Albert Ayzenberg
Getting fit is something we all want to do now and again, and it is important for us to know the risks associated with working out before we begin. This is why today we want to take a look at some of the most common injuries you can face when you work out, and how you should deal with them.
1. Hamstring strain
Our hamstring is the muscle that runs through the back of the legs and behind the knee. This is the most common muscle to injury during a workout and this is often because you haven’t stretched and lengthened the muscle before doing something. Hamstring pain can be tough and it will make it hard for you to straighten your leg. To deal with the hamstrings, give them plenty of time to heal, and then make sure to always perform gentle stretches before any sport or workout.
2. Ankle sprain
Our ankle can be a delicate thing, and it is very common for us to struggle with pain in the ankle after a run or a cardio sport. Sprains and tears can be detrimental and can take you out of action for a long stretch of time. The best way to avoid these injuries from occurring is to perform flexibility exercises such as yoga which can improve balance and strength in the body.
3. Bicep tendon rupture
If you have ever tried your hand at weightlifting, a bicep curl is likely the first exercise you’ll have performed with a weight. The bicep is a strong muscle and it can be put under a lot of strain, however, if you are too cocky and try to lift a weight which is too heavy for you, you’ll know about it. Tearing and rupturing this muscle can be a real pain and it will stop you from being able to use the arm for a few weeks while it heals. To avoid this happening, focus on lighter weights in the beginning and also make sure you nail the technique of lifting weights safely.
4. Achilles inflammation
We all have our Achilles heel, and everyone has a weakness they have to live with. But also, everyone literally has an Achilles heel. The Achilles is at the back of the foot and is a tendon that allows the foot to move and rotate. Runners and footballers, however, can often suffer from inflammation of this tendon. The reason for this is that when moving out feet up and down and side to side, it pulls on the tendon and causes swelling. It can be painful but it is a very common thing to experience. To avoid this happening it is important not to be impatient with your training regime and always allow enough time between workouts to recover completely.
5. Rotator cuff strain
Our shoulders are a common source of strain in everyday life as we carry a bag around with us, walk our dog, and do chores around the house. In terms of exercise, the rotator cuff is a group of muscles in the shoulder that can be easily strained by repetitive movement. Moving repeatedly when working out and doing reps is unnatural for the body and over time this causes the ligaments to stretch, and tendons to degenerate. It is important to carry out strength training to build these muscles and allow them to cope with excess movement without issue.
6. Groin pull
Did you just say ‘ooooh’ and tense your legs? We did. The idea of pulling the groin is cringe-worthy however when working out this is not an uncommon occurrence. If you are carrying out exercises on machines that pull and push the legs, the groin can become strained and it can pull. This will be painful and may make it hard for you to walk for a while until it has healed. It is a good idea for you to stretch and warm up your thigh muscles before a workout using yoga poses such as standing straddle to lengthen the muscles and tendons.
7. Shin splints
For runners and footballers, shin splints are a very common injury and it can be a real pain. Most of the time the cause of this injury is due to the imbalance of pressure being put on the front and the back of the legs, as well as not carrying out lifts or exercises using the optimal technique. A common cause of an imbalance can be using the wrong footwear for workouts, as there are different shoes that offer different support depending on the foot shape and how it stands. Get correctly fitting shoes and this should make a whole lot of difference.
8. Foot injuries
Our feet often don’t receive enough love. If you think about it, the feet have the hardest job in the body because they have to hold up and support your entire weight. It is super important for us to look after our feet to stay healthy and avoid injuries during a workout. If your foot often rolls inward or outward too much, over time this can affect the foot and cause a deeper injury. Be sure to think about your posture both when standing and sitting down, and ensure that you have the best possible footwear.
9. Lower back pain
Our back is the, well, the backbone of the body. It allows us to stand straight and live our lives to the fullest, and it is a common part of the body to suffer from an injury. To ensure the back stays healthy, think about orthopedic rehabilitation after workouts and also consider strengthening the back by carrying our core exercises that will strengthen the abs and obliques as well as the back muscles.
For more fitness inspiration and barre workouts visit Nadia Murdock Fit on Instagram @NadiaMurdock and the NMFIT Blog!