Going to the gym is one of the best things you can do for your health. However, like any form of exercise, there is always a risk of injury.
The good news is that many gym injuries are preventable. They often develop gradually through poor technique, training too much too soon or not allowing enough time for recovery.
Here are three of the most common gym related injuries, what causes them and how they can be managed.
Shoulder Impingement
The shoulder is one of the most mobile joints in the body. This large range of movement allows us to press, pull and lift weights overhead, but it also makes the shoulder more vulnerable to injury.
Shoulder impingement occurs when the tendons of the rotator cuff become irritated as they pass through a small space beneath the top of the shoulder. Repeated irritation can lead to pain and reduced shoulder function.
Common causes include:
- Poor lifting technique
- Weakness in the rotator cuff muscles
- Limited shoulder mobility
- Suddenly increasing training volume
Common symptoms include:
- Pain when lifting the arm overhead
- Pain during pressing exercises
- Reduced range of movement
- Weakness around the shoulder
Treatment usually begins by reducing activities that aggravate the pain while maintaining as much movement as possible. Soft tissue therapy, sports massage, dry needling and rehabilitation exercises can all help improve shoulder mobility, muscle function and maintain some movement. As symptoms improve, strength should be built back gradually into both the rotator cuff and deltoid (shoulder) muscles, to reduce the risk of the problem returning.
Lower Back Pain
Lower back pain is one of the most common reasons people seek treatment after gym training. Exercises such as squats, deadlifts and bent over rows place significant demand on the muscles, joints and ligaments of the lower back.
In many cases, pain develops because these tissues are overloaded beyond what they are currently able to tolerate.
Common causes include:
- Poor lifting technique
- Fatigue leading to poor movement
- Weak core strength
- Doing too much too quickly
Common symptoms include:
- Pain or tightness in the lower back
- Stiffness after training
- Pain when bending, twisting or lifting
- Muscle spasms
- referred pain down back of leg
Most cases improve with the right combination of movement, strengthening exercises and gradual return to training. Complete rest is rarely the answer. Sports massage and soft tissue therapy can help reduce muscle tension and improve movement, while rehabilitation exercises help build the strength needed to support the spine during lifting.
Tennis Elbow
Despite its name, tennis elbow is also common in the gym. It affects the tendons on the outside of the elbow that connect the forearm muscles to the upper arm.
These muscles work every time you grip a dumbbell, pull a cable or hold onto a barbell. Repeated loading without adequate recovery can irritate the tendon over time.
Common causes include:
- High training volume
- Repetitive gripping exercises
- Increasing weights too quickly
- Poor exercise technique
- Inadequate recovery
Common symptoms include:
- Pain on the outside of the elbow
- Pain when gripping weights
- Reduced grip strength
- Pain during pulling exercises
Tennis elbow responds best to gradual loading rather than complete rest. Isometric exercises can help reduce pain in the early stages before progressing to strengthening exercises that gradually increase the load placed on the tendon. Sports massage and soft tissue therapy can help reduce muscle tightness around the forearm, while treatments such as shockwave therapy and dry needling may also be beneficial for some people alongside a structured rehabilitation programme.
How to reduce your risk of injury?
While injuries cannot always be prevented, there are simple steps you can take to reduce your risk.
- Warm up before training
- Use good lifting technique
- Increase weights gradually
- Prioritise recovery, sleep and nutrition
- Do not ignore pain that continues to get worse
- Include mobility and strengthening exercises as part of your routine
If pain persists or begins to affect your training, seeking advice early is often the best approach. Addressing small problems before they become bigger ones can help you recover more quickly and get back to doing what you enjoy.