Just as sure as the New Year follows Christmas, top on many people’s resolution list will be- Start going to the gym, work out, and lose weight . Many hit the gym simply hoping to drop a few pounds. Some individuals inspired by the reality shows showing people exercising for hours and dropping huge amounts of weight each week unwisely try to achieve those extreme goals. Before the end of January, if not sooner, many of those gym-goers suffer a gym-related injury. A minor sprain may be a reason to miss a workout for a day or two, but without precautions, there is the potential for serious injury and long-term complications. Do n o t risk what could be a permanent injury or disability trying to achieve overnight success! Most injuries are a result of long-term lifestyle choices that leave people with weakened and unbalanced muscles groups. Add the common mistake of doing too much-too soon, with an all or nothing mentality, and injury is almost guaranteed! Ask questions. Learn how to properly use the equipment, know how much weight you can safely start using at each point, and ask a trainer, or at least an experienced gym friend to check your form. Making sure you are in the right position, use the correct weights for your fitness level, and move correctly to avoid injury. To avoid suffering from one of five common gym-related injuries, build safe and stable foundation for future success. Commonly seen medical injuries involve foot and ankle injuries, knee injuries, lower back injuries, shoulder injuries and neck injuries.
> Foot and Ankle Injuries: Cause, Prevention, and Treatment
According to The American Orthopedic Foot & Ankle Society, the most common foot and ankle injury to new gym goers are stress fractures. Stress fractures occur when a former couch potato hits the gym doing too much without building a foundation. By not allowing his feet and ankles to adapt to the stress of loading and unloading the bones, and not allowing enough recovery time between workouts, stress continues building on weak bone structure. Just as a pull tab on a beer can will break off as it is bent and unbent enough times, repeated stress on the small bones of the feet and ankles that have not been properly conditioned can snap and suffer a stress fracture
The American Orthopaedic Foot & Ankle Society,” Take the Stress (Fracture) Out of Your Workout This New Year's”
American Academy of Orthopaedic Surgeons,” Sports-Related Foot and Ankle Injuries on the Rise.”
Stress fractures can be prevented by starting slowly with any new weight bearing activities such as running on a treadmill, honestly evaluate your activity levels before starting-know what your limits are. Follow a sensible program of gradually increasing your workout by no more than ten percent week by week. If that is a struggle, do less or stay at the same level for an extra week before increasing your workouts further. Be sure to wear proper shoes. Many stores specializing in running or sports shoes can assist in finding the right shoe for your activity and foot. Treatments for stress fractures include modifying workout to avoid weight bearing until pain lessens and the use of a stiff soled shoe for several weeks. Severe cases require the use of a cast or crutches. Healing can be a long slow process. Surgery may be necessary if the fracture fails to heal properly.
Mayo Clinic, Stress Fractures
> Knee Injuries: Cause, Prevention, and Treatment
Knee injuries are very common to gym goers and weekend warriors. Surprisingly, the cause involves weak muscles in the feet, ankles, hips and even the back. As individuals attempt to use muscles weaken from years of inactivity, it is easy to pull or twist the knee in attempt to adapt to sharp or sudden changes in direction. Knee injuries may range from minor pulls and strains to major problems in dislocations, or torn cartilage.
New England Musculoskeletal Institute, “Knee Conditions, and Treatments”
Dr. Pribut’s Running Injuries Page, “Runner's Knee, The Patellofemoral Pain Syndrome (PFPS)”
Prevention includes gradually working to strengthen core, hip, and foot and ankle muscles as all these work together to assist the knee in tracking in proper alignment. Treatment for simple knee pain is standard R.I.C.E procedure (Rest, Ice, Compression, and Elevate). If there is extreme pain, swelling or the knee seems misshapen, consult a doctor as damage may require realignment of the kneecap or surgical repair to torn ligaments or cartilage.
Core Performance™,” How to treat a Dislocated Kneecap”
Mayo Clinic Health Information, “Chondromalacia Patella”
> Lower Back Injuries: Cause, Prevention, and Treatment
The risk of gym related lower back injuries is highest when first beginning an exercise routine. Moving too quickly and expecting weak muscles in your back, hips, and core to support your back and maintain proper spinal alignment is a sure formula for injury. Failure to warm up before beginning a workout, attempting to lift too much weight before you have built up a base, poor posture, and lack of regular exercise leads to lower back injuries in and outside the gym. Acute lower back sprains occur when time is not taken to work up to higher weights used in many gym workouts. Overuse of muscles in the back causes tiny tears in muscle tissue, without proper recovery time between workouts, those microscopic tears do not have time to heal and strengthen the muscle. Chronic overuse can lead to sprains that are more serious or even disk injuries in the spine itself.
National Institutes of Health, “Low Back Pain Fact Sheet”
It may be impossible to eliminate the risk of ever having back pain, but taking gradual steps to strength the muscles supporting the back, using good posture, avoiding sitting or standing in the same position for long periods of time, and scheduling weight training with days off for recovery will greatly reduce the chance of missing long-term workouts. Treatment for lower back injuries include rest, over-the-counter pain medications such as aspirin or ibuprofen, chiropractic treatments and gradually increasing exercise to strengthen the muscles of the lower back and core. In most cases, these steps will relieve lower back pain. If pain continues, is excruciating to the point it hinds daily activity, see a doctor. Traction or surgery is used as a last resort to treat severe lower back injuries.
Sports Injury Bulletin, “Lower Back Spasms”
Military Fitness,”Workouts to Prevent Injury”
> Shoulder Injuries: Cause, Prevention, and Treatment
The large range of movement the shoulder has makes it at risk for injuries due to the repetitive movements during exercise. Rotator cuff injury, inflammation including tendinitis and bursitis, and compression of the bursa and tendons that leads to a condition call Impingement syndrome. The cause for most shoulder injuries is over training or improper form or techniques.
American Academy of Orthopaedic Surgeons, “Common Shoulder Injuries”
Ohio State University Medical Center, “Shoulder Pain, and Problems”
Some simple guideline for preventing shoulder injuries include learning and using proper technique and form, warming up before exercising the shoulder by stretching the muscles by preforming shoulder shrugs, stretches, and shoulder rolls, and begin a routine to gradually strengthen the shoulder muscles. If injury does occur, do not try to ‘push through the pain’! Doing so could lead to a serious rotator cuff injury requiring surgery. Treating shoulder pain and injury early is vital. Early treatment options include modifying exercise, ice or heat therapy, and the use of over-the-counter anti-inflammatory medications for pain control. Treating shoulder injuries may require consulting a doctor or sports injury specialist to prevent long-term damage or loss of range of movement.
Good Samaritan Hospital, “Prevent Shoulder Injuries”
Shoulder-Pain-Management, “Shoulder Pain Overview”
> Neck Injuries: Cause, Prevention, and Treatment
Most neck injuries are muscle strain or over use. Tension from maintaining your neck in one position to long can cause pain in the neck and shoulders. Minor neck sprains may also result from twisting, attempting to lift too heavy a weight, or using improper form. Major life-altering damage, such as whiplash or fractures, can also occur to the neck when safety precautions and proper form is not consistently used.
Fitness Facts: Injury Prevention
Burt Chiropractic, “Gym, and 5 Tips for Injury Prevention”
Preventing neck injuries begins with awareness. Remain aware of safety issues; do not leave free weights or other equipment where it will cause a falling or tripping hazard, also pay attention to proper form. Avoid sudden twisting or jerking movements. Know your own limits. Do not attempt heavy weights without a friend to spot for you or standby to help if needed. Always start slowly with a pre-workout warm up. Treating neck injuries vary depending on the type and severity of the injury. Minor neck pain and strains from over use respond to treatment with rest and over–the-counter medications such as aspirin, within a few days. Ice therapy may also help during the first 24-48 hours of a minor injury. Serious injuries to the neck such as whiplash or fractures usually require immediate medical treatment. These injuries may require a neck brace, surgery, or traction. Physical therapy is also part of the treatment for serious neck injuries. Do treat all neck injuries serious and do not attempt to ignore pain during a workout.
Summit Medical Group, “Neck Injuries”
American Association of Neurological Surgeons, “Sports Related Neck Injury”
