Staying active isn’t easy. But once you’ve mustered the motivation to keep going, you will eventually be fired up in reaching your fitness goals. However, there are times that you get too excited and become lenient with your safety measures – an open chance for sudden gym injury.
The main reason why you sign up for membership at a gym is to build up your body and workout at the fullest potential. But getting injured may come in the way nonetheless. After all, it is preventable so it is best to know the gym injuries you might encounter and learn how you can possibly avoid them.
Watch out for these Common Gym Injuries
There are various benefits from exercising and staying active will pave way to a healthier lifestyle. However, besides the challenge of working out, there are also some threats you have to learn to overcome – that is the possibility of getting hurt. No one is exempted from injuries and everyone will surely agree that it is something one wouldn’t want to have.
Painful, excruciating and debilitating are the usual description when it comes to injuries. Once you suffer from an exercise mishap, it can take a toll on your body and potentially set you down from your workout goals. Since effectiveness, consistency and enjoyment are the three key factors that will lead your fitness programme into a successful one, injuries will be a big blow that can screw up all those three pillars in just one swoop.
But you don’t have to simply wait for it to happen. Yes, you have to be careful but not too much worried to the point of affecting your performance. Let us help you by introducing these common gym injuries and their causes. You will also find easy-to-follow tips on how you can prevent and counter-measure the setbacks with the workout precautions below.
Calluses, Ripped Hand and Swelling of Fingers
When gripping a dumbbell, holding out at a bar and lifting kettle bells or any kind of weights, there is a tendency of acquiring calluses, ripped hands and even swelling of fingers. With the strain on your skin while doing repetitive routines, it can cause a calluses or a skin build-up particularly on your hands but not limited to your feet. The affected skin area can be a big tear on your skin or a sensitive rip that is truly painful to handle.
Another factor that causes these injuries is the condition of your body in terms of hydration. When you are too occupied with your workout, we sometimes forgot to drink which is very important. As we sweat, we also lose electrolytes so you are prone to dehydration which can then lead to the swelling of fingers.
We recommend using protective straps or gloves to safely secure the skin and sensitive parts of your hands and fingers. In case you already have calluses, you can treat it tenderly with pumice stone. Simply rub the stone while you’re taking a shower so you won’t be too rough on your skin which may cause further irritation. Meanwhile, for the swelling of fingers, simply keep a bottled water with you. Make sure that you always stay hydrated so drink water before, during and after your workout.
Strained Shoulders and Back
We all usually have weak back muscle that is associated with posture conditions and suffering from the strained muscles on your lower back can happen anytime. Typically, it is caused by putting heavy load and pressure on your back. Another contributing factor is the repetitive routine of heavy lifting combined with twisting motions. Aside from that, our shoulder joints often move in a big range of motion so it is prone to dislocation and damage of rotator cuff.
Use your legs whenever you are lifting weights. Don’t push your body too hard so make sure to take a rest allowing your shoulders to relax in between routines. When planning for your fitness program, try to include low intensity exercises to build-up your lower back and mix in some wall push-ups or elastic tube resistance training for strengthening your shoulders.
Chafing and Skin Burn
These injuries are both concerning skin condition which involves friction as the primary cause. With Chafing, the inflammation on your skin is due to the “Clothing-to-skin” friction. Runners often experience this type of injury particularly when they’re running long distances. But you can also suffer the same skin irritation by doing high-intensity routines at the gym. On the other hand, you can suffer skin burn when your skin frequently brushes against the flooring or any type of surface which may cause a burning friction. Examples of exercises you have to be wary off for possible skin burn injury are sit-ups and forearm planks.
It is important to wear appropriate attire when working out so you can freely move and prevent injuries like chafing and skin burns. Use a mat or a towel to secure your skin from the unpleasant friction, roughness and abrasions. When choosing your workout clothes, opt for the light, breathable and the clothing type made of sweat-wicking fabric. If you are already suffering from chafing and skin burn, simply wash the affected area with lukewarm water. Pat it gently with warm wash cloth. Applying ointments or gels like Vaseline can also help in the healing process; though it is best to consult your health provider for specific instructions.
When you are fired up with your exercise, you might strain the muscles in the back of your thighs therefore resulting to “Pulled or Torn Hamstrings”. It commonly occurs when you overstretch your muscles rapidly and repetitively. If you have an overly tight, weak and imbalanced leg muscles, then you are prone to this injury.
For this type of fickle injury, it is recommended to always include static stretches, lunges, leg swings and leg crossover in your fitness routine. Also, never lock your knees to prevent further risk on the injury. However, if the pain have become quite severe, it is best to seek medical help to consult professional care.
This pertains to damage on the muscles and tendons extended in your calves. When your tendon tightens and is over-used along with the twisting motions, it becomes irritated which makes you susceptible to this injury.
Avoid pushing yourself too hard and reduce dramatic increase on your training since high-intensity training can be the cause of this injury. You can prevent it by performing exercise that targets your calves muscle so make sure to build strength to that particular part of your body.
Bunion and Black Toenail
Your toes also suffer when you are working at the gym because they tend to be boxed inside your shoes most of the day which may result to Bunion injury. When your big toe moves, your the second toe moves as well which may create friction between your toes and cause bunion. This injury is susceptible for people with flat feet and high arches. What’s more alarming is that bunions are permanent so ensure that you properly care for your feet and toes.
It all comes down to finding the right shoes. So make sure you’re wearing shoes that are perfectly fit – not too big and not too small for your toes to move easily. Ensure that the toe box can be bended upward slightly but doesn’t actually bend in half. Opt for a good thick arch and a wide chunky heel.
As a general rule, make sure to warm-up first and do some stretching before you start any fitness routine. You’ll be making a mistake from the start if your body isn’t prepared well enough. Don’t just simply rely with the readiness you feel at your heart. Keep in mind that the heart, body and mind must be united all together!
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