4 Most common gym injuries: How to avoid and treat them

A simple run on the treadmill can cause an injury, whether you're a more or less experienced exerciser. In this article we'll tell you about the four most common gym injuries and how you can reduce the risks.

1) Muscle injuries

These occur after a blow or when the muscle is stretched beyond its capacity. It usually results from a quick and intense movement. Injuries have three levels of severity. Slight, with swelling; moderate, with bruising; and when the bruising is more severe and the pain increases, the injury can be classified as grade 3.
These injuries are, for example, common in weightlifting.

2. Joint sprains

A sprain is an injury to the ligaments, i.e. the tissues that connect bones to each other. They happen when there is an unfavorable movement or when there is an overload of weight. In sprains, the natural range of movement of a particular joint is exceeded. For various reasons: falls or other movements that destabilize the joint. Pain, swelling and limited range of movement of the joint are symptoms of joint sprains. Sprains occur in any joint in the body that has ligaments. Namely: ankle (when there is sudden rotation of the foot - the twisting movement can lead to a sprain); knee, elbow.

3. Back injury/pain

Also known as lumbago, lower back pain is related to overloading the spine. Incorrect posture when performing a "simple" sequence of sit-ups can cause back pain or injury. This is also the case when lifting weights, when the spine is hyperextended. Hyperextension of the spine leaves it in a vulnerable position and prone to risk. The barbell back squat is another popular exercise in the gym for training the legs and glutes. However, the load on the spine can cause compression of the intervertebral discs.
In the lumbar area, the most affected regions are the muscles and ligaments. Hernias and fractures are the most serious injuries.

4. Tendonitis

This is an inflammation of the tendons. Tendons are fibrous structures that connect muscles to bones. When exposed to excessive stress - intense and repeated movements - they can become inflamed and cause pain. It usually affects the shoulders, knees, elbows, wrist and the so-called Achilles tendon. Repetitive and intense shoulder movement in swimming, for example, can cause shoulder tendonitis. Swimming requires constant muscle contraction and involves hundreds of repetitive movements. Shoulder pain is a common injury.

Prevention tips

Now that you know what the most common gym injuries are, here are a few tips to help you avoid risking everything:

• Stretch and warm up before training: cycling, jumping rope are movements that will gradually increase your heart rate and prepare your muscles and ligaments for training.
• Start slowly: at the beginning of a new training program, start slowly and gradually increase the intensity, frequency and duration.
• Good execution: a personal trainer can help with the proper execution of movements. Good posture is essential when training.
• Rest: avoid overtraining. Rest is part of the training program because it allows the muscles to repair.
• Suitable equipment for the gym activity.
• Strengthening exercises: perform exercises to improve the mobility of the spine, hips, shoulders and strengthen the core. The bridge is a very useful Pilates movement. As is the Roll Up.
• Cross-training: include variations in your training plan. Don't just insist on legs or arms. The same movements, the same sets on the same muscle groups increase the risk of injury.
• Know your limits: Don't do exercises that are contraindicated for your health/physical condition. Don't do exercises that cause pain.
• Hydration: Drinking water and drinks with sodium, potassium and magnesium help fight inflammation and muscle pain.
• Eat a balanced, varied diet that is adjusted to your training needs.
• Listen to your body: if you have pain, it's a bad sign. It could already be a sign of injury. Don't go any further with your training and assess it.

And a golden tip:

Muscle Repair can reduce the symptoms of muscle injuries, thanks to a combination of medicinal plant extracts, enzymes, vitamins and minerals. It also contains Bromelain, an enzyme with anti-inflammatory properties, used to reduce pain and swelling, and also as a muscle relaxant. It also contains vitamin C, which contributes to the formation of collagen, promoting the resistance of cartilage, bones and connective tissue. It will help you

• Recover from muscle injuries
  
• Reduce pain and inflammation;
  
• Recover tendons and cartilage;
  
• Muscle healing;

Discover here the best allies for your training. Stay away from the most common gym injuries! Your body will thank you!