As more people become aware of their health related to these issues, membership is increasing from gym to gym day by day. Everyone wants to exercise, but no body wants to get hurt doing it. Still, according to a study conducted by researchers at the University of Arkansas, there was a 35% increase in cases related to gym and exercise-related injuries.

A San Diego health club owner, Mr. Justin Price, says workout injuries are caused by:

1. Poor Posture – People don’t have the right posture while performing various tasks throughout the day. This leads to a slow but steady weakening of the entire musculoskeletal structure of the body.
2. Hurry – Many people want to accomplish too much in a short amount of time. To reach their fitness goals quickly, they do more reps or overweight and exercise over time.

Some of the most common training injuries are listed below. Read the causes and precautions to avoid these common injuries while working out at your gym.

1. knee injuries

Cause – Knee injuries are more common among people who do desk jobs during the day. The hip muscles remain inactive for much of the day. Then a strenuous workout can suddenly put extra pressure on your knees. The pressure becomes all the more unbearable when

• Feet are not stable due to improper footwear OR
• when the muscles of the hip area are weak.

Prevention – lunges are a good solution for knee injuries. Lung exercises flex the hip and ankle at the same time, making the knee more stable and stronger. It’s better to do side, forward, and back lunges together.

2. Foot and ankle injuries

Cause – Sitting in front of a large computer part of the day is a cause of foot and ankle injuries. Many people sit in front of a computer with rounded shoulders. When they stand up, their weight falls on the front part of their feet. The body’s center of gravity is shifted and the feet and ankles become vulnerable to injury.

Prevention – A low-heeled running shoe or hiking shoe is helpful in preventing these foot and ankle injuries. A tennis shoe or cross trainer shoe is also beneficial. These shoes distribute standing and other impacts over the entire foot. The medical complexities that can be avoided are Achilles tendinitis, plantar fasciitis, lateral compression syndrome and anterior compartment syndrome.

3. Lower Back Injuries

Cause – Doing a rounded upper back job is bad for your back, especially when you enter the gym and do a standing shoulder lift. This is because a rounded upper back suddenly cannot be fully extended. The sudden strengthening and arching of the upper back causes nerve damage. In many cases there is pain. The injuries are also bigger.

Contraception – Foreboding in the office can be compensated for by stretching the upper back. Straight, armed squats against the wall are useful and help prevent lower back injuries. It is also good to train while standing. Standing training uses the body’s muscle groups.

4. shoulder injuries

Cause – The long hours of using the mouse along with typing can negatively affect your shoulders. The arms rotate inwards when typing. This puts extra pressure on your shoulders. Carpal Tunnel Syndrome also contributes to shoulder injuries when you do exercises like overhead presses, pus-ups, chest presses, etc. The rotator cuff of the shoulder becomes damaged, causing supraspinatus tendinitis.

Prevention – The shoulders can be balanced by rotating the arms outward. The cable row is a good exercise that can be beneficial in this condition.

5. neck injuries

Cause – Sitting with rounded shoulders causes the neck to bulge. Poor posture also reduces mobility in the upper back. So when you do exercises like bench press, your lower back and neck get stressed.

Contraception – Shrugs are helpful in this situation. Keep your neck and lower back tight as you bench press.

Proper posture on different days activities and not being impatient are effective ways to avoid training injuries. Patience and perseverance will lead you to your fitness goals and you will also avoid training injuries. Hiring a certified personal trainer is also very beneficial. It will surely help you to find the right techniques and postures for your exercises and workouts. Shun your ego to make your fitness goals more realistic.