Regular exercise is good for your body and safe for almost everyone.

However, with any type of activity, there is a chance you can get hurt.

A workout injury can happen to anyone, no matter your experience or fitness level. Whether it’s knee pain, a sore elbow, or a pulled muscle, exercise-related injuries are common in people of all ages.

They can derail your fitness efforts, sometimes setting you back for weeks or months.

Common Workout Injuries

1. Muscle pull and strain: A muscle pull usually happens as a result of fatigue, overuse, or improper use of a muscle. A muscle pull is characterized by swelling and weakness of the muscle or tendons. Pain is experienced when that particular muscle or the joint relating to the muscle is used.
2. Sprained ankle: A rapid shifting movement with the foot planted, like in dancing, or even in soccer or getting tackled in football, causes the sprain.
3. Shoulder injury: is a microtrauma/overuse injury (resulting from repetitive stress to tissues) which is typically caused by training programming errors, excessive weight progression, and improper form. Shoulder injuries are frequently caused by athletic activities that involve excessive, repetitive, overhead motion, such as swimming, tennis, pitching, and weightlifting.
4. Knee injuries: Any injury that interferes with how the knee joint. It could range from an overstretch to a tear in the muscles or tissues in the knee.
5. Shin splint: It is an umbrella term that indicates various ailments involving pain in the shin area. It is characterized by inflammation of the muscle which causes pain along the inner edge of the shinbone.
6. Achilles Tendinitis: This injury is characterized by pain and stiffness at the back of the lower leg, just above the heel at the Achilles tendon. Tight calves put a lot of strain on the Achilles tendon, and hard training over a period of time leads to this injury.
7. Wrist sprain or dislocation: Sports injuries may dislocate a bone in your body. When that happens, a bone is forced out of its socket. This can be painful and lead to swelling and weakness.
8. Lower back pain: Can result from a strain of the muscles surrounding the spine due to overuse, bulging or severely damages spinal discs, or a macrotraumatic injury to the disc.

Exercise injuries treatment

The RICE method is a common treatment regimen for exercise injuries. It stands for:

• rest
• ice
• compression
• elevation

This treatment method is helpful for mild sports injuries. For best results, follow the RICE method within the first 24 to 36 hours after the injury. It can help reduce swelling and prevent additional pain and bruising early during the injury.

If your sports injury looks or feels severe, see a doctor.

Some of the most common causes of exercise injuries include:

• Pushing your body too hard or too quickly: when load, speed, rest, and so forth are not implemented in a way the body can handle. For example, performing a back squat too quickly or with too much weight.
• Improper training progression: Doing an exercise that is too strenuous for your level of fitness. For example, a beginning client performing jump squats without properly training and progressing their ability to squat with both feet flat on the floor.
• Poor mobility or flexibility: Both mobility and flexibility impact every movement pattern. Whether the client has stiff joints, poor range of motion at a joint or joints, or low muscle pliability, they may see the altered movement of joint surfaces, or movement dysfunctions.
• Poor exercise form or technique: When you perform an exercise incorrectly, you may experience movement dysfunctions that lead to injury. For example, having weak or inhibited glutes for many movement patterns including walking can cause low-back pain, hip or knee pain, and overactive hip flexors.
• Exercising before your body has warmed up: When a warm-up is skipped the body may not be prepared to execute the necessary movement patterns.
• Insufficient energy or exhaustion: When the body is fatigued, under-recovered, or exhausted, movement will suffer, and injury can result. This can apply both within an exercise session, from one session to the next, or over time with overtraining. Repeating the same motion over and over again can cause strain to the overworked muscles or joint.
• Not using proper equipment: Safety equipment for your sport or exercise may include: footwear, helmets, mouth guards, goggles, shin guards or other protective guards, kneepads, gloves.

Preventing Workout Injuries

There are simple steps that can help keep you injury-free during your workout.

If you have any medical condition, get clearance from a doctor before embarking on any fitness program.

1. Warm-up and cool-down. Warming up before exercise gets your blood flowing, warms up your muscles, and loosens your joints. Warm up by exercising slowly for the first few minutes, then pick up the pace. For example, before running, walk briskly for 5 to 10 minutes. You should also cool down after exercise to bring your heart rate and body temperature back to normal. Cool down by ending your routine at a slower pace for the last 5 to 10 minutes.
2. Ease into it. When you begin an exercise routine or start a new workout program, start slowly. Then gradually build up the intensity, duration, and frequency. Don’t push yourself too hard. As your fitness abilities increase, you will be able to challenge yourself more.
3. Cross-train. Vary your workout. Don’t overuse one set of muscles. Repeating the same muscle movements frequently can lead to overuse and repetitive-use injuries such as shin splints and tendinitis. For example, instead of running 3 days a week, cycle 1 day and run 2. You will use a different set of muscles, and still get a good workout.
4. Know your trouble spots. Customize your workout to fit your problem areas. For example, if you have arthritis in your knees, or you have an injury, you’ll want to build up strength gradually. But don’t do exercises that hurt. Check with your doctor. And be sure to start out lightly.
5. Listen to your body. You can get fit without feeling pain. If you feel like you can’t take one more set, then stop and start cooling down after a few minutes. Don’t push yourself beyond your limit to avoid tendon inflammation, muscle tears, sprains and joint pain. If during any workout at any point you feel dizzy or nausea, stop immediately.
6. Fuel your body. Drink plenty of water before, during, and after you work out. Dehydration can cause dizziness. Eat a small meal or snack every 2 to 3 hours to keep a steady source of fuel for your body. After your workout, eat a healthy meal or snack to replenish your energy stores.
7. Consult a trainer. Before starting a weightlifting or exercise routine, meet with a trainer. They can show you how to work out correctly. The trainer will help you create a safe and realistic exercise program.
8. Dress right. Wear the proper gear for your workout. If you are a runner, wear a good pair of running shoes that fit properly. If you are a biker, always wear a helmet. Dress in fitness clothes that allow you to exercise without any discomfort.
9. Rest. Take 1 to 2 days off a week to rest. Rest days give your body a chance to recover. Also rest in between workouts. Your muscles require time to recover. Remember to get enough sleep, eat enough protein and schedule your workouts in a way that you can still rest, especially if you came from a sedentary lifestyle and started working out just recently.
10. Use the Right Equipment. Using safety equipment can greatly reduce your risk of injury. Be sure you use the right type of equipment for your sport. For example, do not play tennis in running shoes. Wear hiking boots for hiking not running shoes. Make sure your exercise equipment; fits you properly, is the right design for your exercise/sport or activity, is in good working condition, is used correctly and consistently
11. Use mats to prevent joint pain and slipping accidents. It’s not advisable to work out on a carpet, hardwood, cement or even rugs and towels as they can lead to slipping accidents especially at home workouts. The best choice is a thick exercise or yoga mat, especially when your workout incudes jumps, planks and other exercises that require you to lay down.
12. Learn Good Form. If you are new to an exercise or sport, consider taking lessons to learn the basics. Learning the right way to do an exercise or sport can help prevent injury. Ask for guidance from your gym instructor. Seek support from the gym attendant when you are working with weights. You can also consider hiring a personal trainer.

If you do have an injury, you can try to treat strains and sprains at home. Contact your doctor for any muscle or joint pain that does not go away after self-care.

Go to the hospital right away or call the local emergency number if:

• You have chest pain during or after exercise.
• You think you have a broken bone.
• The joint appears out of position.
• You have a serious injury or severe pain or bleeding.
• You hear a popping sound and have immediate problems using the joint.

Sources:

Harvard Health

Health line

WebMD