7 most common causes of injuries in fitness

We bring you a list of the most common mistakes we all make in gyms, and we are not even aware of how dangerous they are for our bodies and health.

Oct 15, 2021 - 12:24
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7 most common causes of injuries in fitness

What can go wrong in a fitness center and gym? Believe it or not, a lot! Especially if you are a beginner and have never encountered any of the many sophisticated exercise equipment, or if you have joined an advanced aerobic group and do not even know the basics of posture when performing exercises. 

Physical activity and injuries come hand in hand. Any person can be injured due to carelessness or ignorance, even those who have been exercising for a long time and continuously. According to the latest European research, every sixth unintentional injury is related to physical activity in leisure time, whether it occurred while running outdoors or in a fitness center. 

Of course, there is also a list of the seven most common causes that are responsible for the appearance of uncomfortable pain during and after training. Get to know them so you can avoid them in time when exercising!

1. Improper use of fitness equipment

Fitness equipment has undergone a small revolution in recent years. And while once there was one device for all muscle groups, today in gyms there are devices for every part of the body. The most common injuries are also related to improper exercise techniques such as crooked posture when lifting weights, holding the handrails on a treadmill, or being hunched over while exercising on a rowing machine. Do not assume that you will immediately know how to use the machines or that you know how to perform a squat properly, but rather ask an expert for advice.

2. Too heavy weights

Too heavy weights are to blame for lower back pain. If you can barely do the last few reps, then it’s a sign that you’ve chosen too heavy weights. Prevent pain and injuries and exercise with a few pounds of lighter weights or reduce the number of repetitions.

3. Ignoring pre-workout warm-ups

Many exercisers avoid this very important introductory part of training. Warming up increases the temperature of the muscle, and thus its elasticity. Warming up helps you to do the given exercise without much effort. Experts believe that 5 - 15 minutes of light running on a treadmill or pedaling a bicycle is enough to prepare the body for more effort.

4. Lack of stretching after training

In addition to warming up, people neglect stretching with the explanation that they are tired from training and no longer have the strength. But stretching does exactly what the exerciser needs - it relaxes the muscles, allows them to circulate better, and thus reduces the risk of injury.

5. Excessive physical exertion

Too frequent workouts are the reason for the appearance of cramps in the body. Muscle and joint strain syndrome is present in 30-50% of all injuries in physical activity, whether it is anaerobic or aerobic exercise. Excessive improper use of the same fitness machine can lead to the appearance of so-called microtrauma in the body, but also sprains ruptures, or dislocations of ligaments, muscles, and joints.

6. Decreased concentration

Leave private and business worries behind as soon as you enter the fitness center. Concentrate only on the proper performance of the exercises, otherwise, you are invoking injuries. Higher concentration allows your body to be stronger in the workout than the last time you did it. Try keeping a diary of your exercises for two weeks and see for yourself that you will be better, stronger, and faster if you focus only on that goal! Regular physical exercise certainly brings results, you just have to be persistent and motivated.

7. Food reduction

Many people come to the fitness center to lose weight or reduce waist circumference in a month or two of exercise, while still on a diet. Instead of success, this formula leads to disaster because exercise and diet don’t go together at all. Exercise consumes a lot of energy, and through reduced food intake automatically ingests less energy, so you could quickly feel general weakness, drop in blood pressure, or faint during training.

The best remedy is prevention

Beginners are always advised to perform all the exercises for the first few weeks under the watchful eye of a fitness center expert. These licensed trainers will show you how to properly hold your body when performing basic exercises such as squats, lunges, and push-ups, all the way to more complicated pilates exercises, yoga poses, or weight lifting.

As the treatment of more serious muscle and joint injuries takes quite a long time, the greatest attention should be paid to prevention. Avoid injuries by performing your movements properly when exercising, wear appropriate sports shoes and clothes, be sure to warm up at the beginning, and stretch after exercising. 

By: Amber V. - Gossip Whispers