How to avoid gym injuries - expert tips

Many of us set ourselves personal health and fitness goals, particularly at the beginning of the year.

That’s not unusual, however, Google searches for “gym pain” tend to spike in January, suggesting that despite good intentions, many of us are hampered by muscle strains and workout injuries caused by either poor form or simply going too hard, too quickly.

With that in mind, we spoke to Dave Williams, a senior physiotherapist at Harris and Ross, about how best to identify and avoid some of the most common gym injuries. Below, he shares his six top tips for gym-goers.

Avoiding gym injuries

Dave said: “We certainly see an increase in patients at the beginning of the year. January is a reset point for many of us in our health, and a lot of that involves exercising more. Of course, this is a good thing for so many reasons, but the rapid change in volume or intensity can create a greater risk of injury.

1. Ensure you're properly fuelled

A lot of people cut down their calorie intake when starting a new or more intense fitness regime. However, consuming the correct balance of nutrients both before and after your workout is paramount when it comes to performance and muscle recovery, so it’s important you don’t neglect this.

2. Obsess over your form and technique

Take the time to understand what exercises you should be doing and how to do them properly, as the slightest error in form can lead to a serious injury. Most gyms have introduction programmes where PTs can advise you on exercises and technique. YouTube is also a great resource for this.

3. Get enough sleep

Sleeping well is an often-underrated part of a successful, long-term exercise routine. But we do all our muscle recovery while sleeping, so it’s vital to get enough quality rest. The best part? It costs nothing!

4. Go gradually

The vast majority of gym injuries we see have developed because of a rapid increase in volume and/or load. Putting too much load through our body, too quickly, is a sure-fire way to increase our risk of developing an injury. Remember, your body needs time to adapt to become more tolerant of your new habits. Build up slowly and ensure you incorporate adequate time for a warm-up and cool-down.

5. Never ignore a sharp pain

Muscular soreness is normal. If you’ve done a workout and something aches, generally, you’ll be fine to push through. However, any sharp muscular pain should never be ignored. For example, if you’ve done a sprint and suddenly feel sharp pain, you should stop and seek advice. Likewise, if a joint swells, take it seriously or you risk making it worse.

6. Take rest days

Many people go full throttle in January and aim to work out every single day. Aside from this being unrealistic to maintain in the long term, it may well increase your risk of gym injuries and result in you being unable to sustain your fitness journey.

If you’ve overdone it a little and are aching, have a rest day or at least lighten your day’s activities. Yoga, in particular, is a great activity to try on a lighter day.

What are the most common gym injuries?

The most common gym injuries typically result from poor form, overtraining, inadequate warm-ups, or using equipment incorrectly. Here are some of the most common:

Muscle strain and sprains

• Causes: Lifting weights that are too heavy, skipping warm-ups, or using poor form
• Common areas: Lower back, hamstrings, quads, and shoulders
  
  

Knee injuries

• Causes: Poor squat or lunge technique, overuse, or weak supporting muscles
• Common conditions: Patellar tendinitis, meniscus tears
  
  

Shoulder injuries

• Causes: Overhead lifting, bench pressing, or other repetitive motions
• Common conditions: Rotator cuff tears, impingement syndrome
  
  

Lower back injuries

• Causes: Deadlifts, squats with poor posture, or lack of core engagement
• Common issues: Herniated discs, muscle strains
  
  

Ankle sprains

• Causes: High-impact cardio, jumping, or improper footwear
• Common during: HIIT workouts or plyometric exercises
  
  

Tendonitis

• Causes: Repetitive strain from overuse without proper rest
• Common areas: Elbows, Achilles tendon, shoulders

Specialist gym member insurance through Insure4Sport

As with most sports, gym workouts can carry the risk of accidents and injuries, which could not only stop you from exercising, but also affect your ability to work and earn for a period of time.

If you’re starting a new gym training plan, you might want to consider protecting yourself financially with specialist gym member insurance.

Gym member insurance through Insure4Sport can cover Personal Accidents, Loss of Earnings, and more. Get a quote online today.