All You Need To Know About Gym Injuries and Common Prevention Measures

Exercising is a common part of many peoples’ lives. People have become more and more protective of their health and love to take fitness seriously. This is why we have jam-packed gyms throughout the year. Whether you are interested in weightless cardio exercises or you are more inclined towards weightlifting and strength training, it’s all beneficial for your health and wellbeing.

People hire professional trainers if they can afford them. These trainers guide an individual through the entire workout session and show them the basics of how to properly use the gym equipment and exercise without damaging their body as well as the gym equipment.

But what if an individual cannot afford a trainer?

Well, a healthy lifestyle is a cupcake accessible to anyone but hiring a trainer is just some additional sugar or cherry on top. You must know that there are thousands of workouts explained in detailed videos on platforms like YouTube. All you have to do is pick the correct workout.

While in cardio, this trick may work and save you a lot of money, when you are strength training, the routines are slower, and working with heavyweights makes an individual more prone to injuries. This is where we discuss the part where you can injure yourself in the gym.

Gym Injuries

Yes, it is true!

Even though you might think of it as something “not too frequent” but every day there are around ten thousand people who visit the emergency room and orthopedic hospital due to any fitness or sports-related injury. This shows the severity of gym injuries. 

Injuries while exercising can happen to anyone regardless of their fitness level and experience. For some people who are not in good shape, a simple brisk walk can be a cause of muscle rupture or an injury that requires treatment from somewhere like this Murphy Orthopedic clinic in order to get sorted. The point here is not to discourage the people from going to the gym but informing them about certain precautions to take during the grind.

There are different kinds of injuries that people can face when they are working out. Some of the most common workout injuries involve:

  • Strains and sprains in the muscles
  • Sprained in the ankles
  • Shoulder and knee injuries
  • Shin splint
  • Wrist sprint
  • Wrist dislocation
  • Tendinitis

Some people tend to regularly visit an auto injury chiropractor whose job is to make sure that your spine and other parts of the body are perfectly healthy and you can exercise in peace.

Prevention from Gym and Exercise Injury

Here are a few tips that you need to consider:

Start your workout with a proper warm-up and cool-down routine

You must consider it a compulsion to start your workout with a proper warm-up routine for at least five to seven minutes. This will help you slowly bring your heart rate up and also moving various parts of your body will allow you to get the muscles moving and the blood pumping. After a while, you will feel an increase in the heart rate and your muscles and joints will start to operate more smoothly.

There are some common ways to warm up before a workout plan.

  • Ride an exercise bike at the gym
  • Jump a rope for 2 to 3 minutes
  • Jog in place for 5 to 10 minutes
  • Walk to the gym

Or you can think of any other way that makes your muscles move and helps you feel every individual movement in your body.

A cool-down exercise is also as important as the warm-up session. To cool-down, you need to bring your heart rate back to normal after a vigorous workout routine. Slow walking for a few minutes after completing the workout is a good way to cool down. Many people also like to perform stretches and yoga moves.

Perform a dynamic stretching routine

As mentioned above stretching is very important for the body before and after a workout session. Many specialists at the orthopedic hospital also recommend a stretching routine for the patients suffering from joint mobility issues.

Stretching will help you enhance the overall flexibility of the body and it is a great way to warm up the muscles without putting a lot of stress and effort.

Keep your stretching routine simple. When you are at your initial stages of the fitness journey, it is best to start the entire thing slowly and then over time progress your way up by increasing the intensity, frequency, duration, and level of stretching.

If you are unable to stretch like your fitness trainer or favorite fitness blogger in the first few attempts, that are completely okay. Don’t beat yourself for it as it took them years to build that level of fitness.

Use different muscle groups

It is important to introduce different forms of variations in your workout. Simply over using one set of muscle group is not going to get you anywhere. Many people think that repeating the same exercises every single day might help them build endurance and strength but the results are the polar opposite of that.

Repeating the same movements may introduce repetitive-use injuries in your muscles. Some common types of injuries are:

  • Shin splints
  • Tendinitis

There are some other ways in which you can add variation in your regular workout routine. You can build your very our customized plan that might include a cardio session without any weights on day one; on day two, you may lift weights in the gym and perform HIIT workouts; day three can be cycling outdoors; day four can be a nice hike or a swim.

This will not only target different muscle groups so you are not sore or prone to injuries but, it will help you gain endurance and stamina.

Keep your body hydrated

It is very important to drink plenty of water before starting any kind of exercise. Experts recommend that to obtain a good start you need to drink almost 17 to 20 ounces of water. It is better to hydrate yourself at least two hours before starting the exercise.

Let’s discuss some general rule about drinking water during an exercise session:

  • Consume 8 ounces of water at least 30 minutes before starting the exercise
  • Consume 8 ounces of water after every 20 minutes of working out
  • Consume 8 ounces of water after 30 minutes of completing your exercise

If you are planning to stay fit and healthy, it is important that you maintain a healthy eating routine as well. Many health bloggers and experts believe that eating small meals throughout the day is a source of constant energy and fuel for your body.

Just after finishing your workout, you need to eat a healthy snack made of carbs and protein to restore your energy levels.


Exercising is a common norm in society nowadays as people are striving every day to maintain a healthy lifestyle. In these difficult times, it is important that you exercise regularly and make sure that you are taking preventative measures.

It is important that you visit your auto injury chiropractor as he knows a lot more about the human spine and how exercising can damage it. Make sure that you are taking plenty of fluids and adding different variations in your exercise methods.

Even though exercising is quite common nowadays, following the appropriate guidelines will help you stay focused and away from injuries.