Exercise injuries can develop for various reasons, such as a failure to warm up or down, improper form, incorrect footwear, or slips, trips, and falls when outdoors or using machinery.
An injury can result in short- or long-term pain, poor mobility, and even mental health issues. Also, it can lead to more time on the sofa and less time working on your health and fitness goals.
While there is no guarantee you won’t sustain an injury during exercise, prevention is better than cure. Learn about the most common exercise injuries and the solutions.
Rotator Cuff Injuries
Fitness lovers are likely to develop a rotator cuff injury due to incorrect form, bad excessive weight progression, or overuse. A weak, tired rotator cuff may pinch at the top of the shoulder blade, which can cause the tendon to become swollen and will lead to discomfort after exercise. If the problem is ignored, a person might experience partial or degenerative tears of the rotator cuff, which can cause pain and poor mobility.
If you have sustained a rotator cuff injury or another sports injury, you could benefit from a non-surgical treatment from a reputable stem cell clinic to repair damaged tissues, decrease pain, and support healing.
Lower Back Pain
Both novice and professional athletes are at risk of experiencing a back injury during exercise or a sport. Common causes can include poor form when lifting weights, lifting weights beyond their capabilities, or triggering a pre-existing back issue during a workout. Also, if you have a career that requires you to sit at a desk all day, you will increase your risk of developing a lumbar spine issue when weightlifting.
Avoid lower back pain by keeping your spine in a neutral position when weightlifting. Also, increase the weight load gradually, and consult a qualified personal trainer to adopt the correct form during exercise.
If you hear a crunching, grating, or creaking sound in your knee during exercise, you might be experiencing patellofemoral syndrome, also known as runner’s knee. Performing weight repetitions and muscle imbalances can exacerbate the problem, which is why it is a common injury for weight lifters.
Prevent knee pain by avoiding weights too heavy for your strength, improving knee alignment, performing stability exercises, and avoiding hilly routes when running outdoors. If you follow the above advice, you can reduce stress and strain on the patellar tendon during exercise.
An Ankle Sprain
Runners will have an increased risk of an ankle sprain, but the injury can happen when performing any single-leg exercise. As the ankle is one of the most mobile joints in the body, you could experience a painful tear of the ligaments if the foot turns inwards and your joint rolls. People who run on treadmills are more likely to sustain this injury, as they may lose their footing. However, outdoor runners may experience an ankle sprain when running across uneven terrain or stepping off curbs.
Prevent an ankle sprain by improving muscle strength in your legs and feet, performing ankle flexibility exercises, and running on flat, level surfaces.