Gyms have seen a huge surge in popularity throughout the last few decades. They have become part of our daily lives, especially in the big cities where people try to add some movement to their often seated work life. We want to be healthier and look better in this increasingly fitness-driven world but we often don’t know where to start. Inscribing to a local gym is an additional motivation for us (coming straight from our wallets!) that we might otherwise lack if we just try working out at home.
However, performing strenuous exercises without any supervision or guidance can often lead to serious injuries. In this age filled with fitness apps and YouTube workout videos, everybody feels like a personal trainer. It’s good to educate ourselves but watching a bunch of tutorials does not make us a qualified trainer.
That is why there are so many gym injuries that we could prevent if we consulted a specialist and refrained from straining ourselves. But it is what it is: we all want to stay fit and healthy, but we can’t all afford a professional trainer.
If you have a light injury, like a bruise or a slight pain in your leg or arm, you don’t necessarily need to go to the hospital right away. The first thing you can do is to consult a pharmacist. Very often a pharmacy intervention might be all you need to get better.
In case you have a big wound or your movement is impeded in any way, for example, your wrist hurts, or you cannot walk, you should see a general practitioner who will then direct you to an adequate specialist. You might have a fracture or even a broken bone, so don’t neglect to do all the necessary checkups like an X-ray, even if it’s only a finger or a toe injury.
So what are some of the most common gym injuries?
- Strained muscles – pushing yourself too hard is never a good idea. Also, remember to alternate between different muscle groups you work out on each day. If today is your leg day, tomorrow take care of your ABS.
- Pain in the lower back – we’ve all had it at least once in our life. It’s very easy to get it, if you don’t know a proper lifting technique or if you’re trying to work with too much weight. Ask one of the gym workers to show you how to lift safely, and start with small weights, working yourself up the ladder.
- Sprained ankles – surprised? This is one of the most common injuries that happen at the gyms. Remember to always warm up during your workouts and watch out how you land when you perform exercises like squat jumps or burpees.
- Knee injuries – again, technique is crucial. We don’t often realize how much weight and strain our knees carry every day, especially at the gym when we do long series of lounges and squats. Yet, we almost never train the muscles around the actual knees! That’s why they are so prone to injuries. Ask any trainer at your gym to show you some of the exercises that will make your knees bulletproof.
- Wrist sprains – very similar situation. We strain our wrists continuously during push-ups or even yoga yet we rarely train them. Remember to include a few wrist-strengthening exercises in your routine to avoid them giving up on you.
I hope this little overview will help you avoid any unpleasant gym emergencies in the future. And remember – rest is as important as exercise. Working out too hard will only set you back!