5 common workout injuries and how to avoid them
Lack of rest, too many repetitions, too fast implementation, improper technique can lead to pain and injuries that will cause problems for your workouts. 30% of all sports injuries are caused by excessive effort and desire to do more or faster.
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Ankle dislocation - can occur both while running on the street, and on the treadmill. If you jump off the treadmill quickly or lose focus accidentally and step in the wrong direction while the belt is still moving - this can cause injury. Safety tip: Most treadmills have a special clip. You attach it to your clothes and it will stop the treadmill if you fall down. If you run on the street, try to stay on the sidewalks. Lower leg muscle strain - Pain along the inner side of your lower leg may be a sign of medial tibial stress syndrome. Most often this happens during running, jumping and exercising on some gym machines. The higher risk is when you increase rapidly the intensity or frequency of your workouts, you are wearing the wrong shoes for running, or you are running on uneven surface. Safety tip: Wear suitable shoes and increase the intensity gradually. Lower back muscle strain - A sudden twist during exercise can cause overstretching of the back muscles. Also, it may be caused by improper barbell pull, squats or side twists. Safety tip: Perform exercises correctly and keep your spine straight. Shoulder joint injuries - Crunching or uncomfortable feeling in shoulder during push-ups, lifting barbell may be the reason of injury. Safety tip: It is not always possible to avoid shoulder joint injury. If the pain is not gone, consult an orthopedic surgeon to determine the nature of pain and treatment options. Rotator cuff injury - Shoulder or neck pain may be a sign of rotator cuff injury. Such activities as swimming, throwing the ball, lifting the barbell may cause this type of injury. Safety tip: Strengthen your muscles during training. Keep your back correctly, do not over exercise.