3 Gym Injuries That Ruin Workouts (And How to Avoid Them)

It’s easy to overdo it when starting a new workout routine, especially if you work with free weights. We all want to see results ASAP, and can get carried away with pushing our bodies to the limit to achieve these results.

Unfortunately, going too hard, too fast, with improper form can result in painful and sometimes long-term injuries. Here are some of the most common gym injuries and how to prevent them.

Muscle Pulls and Strains

Pulled muscles often result from going too hard when you first start exercising. Pushing yourself to the limit with heavy weights or running super long distances might be good for your ego, but it’s bad for your body (especially at first).

Always start easier and work your way up to harder exercises gradually. Try to find mini-milestones rather than just plowing at the extreme. Remember: your fitness is a way of life, not a destination. You win by staying healthy and consistent.

Shoulder and Rotator Cuff Injuries

Shoulder injuries usually come from lifting weights that are too heavy before you are warmed up or ready for that much weight. Imbalances in the rotator cuff—the four muscles that stabilize your shoulder—can lead to pain and tears, especially from moves like dumbbell presses.

Warm up properly before performing shoulder moves using active stretches like arm circles, openers, and shoulder rolls. Also, always make sure you know how to use the gym equipment or free weights properly to avoid injury.

Runners Knee

Also known as patellofemoral pain syndrome, this is when the kneecap becomes misaligned from overuse, especially if you have weak or tight thigh muscles. You will feel pain or soreness around the kneecaps, and might have trouble sitting, standing, and walking.

Take 3 to 4 days off and rest if you feel pain around the knee. As you come back to training, take it easy, and try to avoid moves like lunges or squats that can be hard on the knees. Eventually, progress into lower body strengthening moves that can help prevent reinjury (plank and glute bridges are a good place to start).

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