How to Prevent Common Exercise Injuries

It’s easy to overlook proper form or the importance of taking off days when you have fitness goals to be hit, but injuries from working out are no joke. Most of the time they can be avoided when you’re aware of the possibilities and how to best prevent them.

Rotator Cuff Tear

The rotator cuff muscles keep the shoulder blade in place, and injuries to this area generally occur over time. You might start to notice a pain in the shoulder or upper arm when you are reaching above your head. Since the muscles are small but do a lot, it’s no wonder that they get stressed with overuse. The best thing to do to prevent an injury to the rotator cuff muscles is to strengthen them. Doing a simple internal rotation with your arms bent at 90 degree angles using free weights or a cable is a great place to start.

Shin Splints

Shin splints (or tibial periostitis) are fairly common in runners and feel like sharp pains shooting up the shins when there is pressure applied, like while you are running. It is basically caused by a breakdown of the connective muscle tissue around the tibia. It’s important to pay attention to the message that your body is sending you with shin splints, since something needs to change or else it could lead to worse injuries.

For many people preventing shin splints is as easy as changing the surface that you run (like skipping the concrete), or getting shoes with better support that are specifically designed for the activity at hand. Once they occur icing and rest might be enough to relieve the pain.

Runner’s Knee

Runner’s knee is another common complaint from runners. It occurs when the cartilage under the kneecap gets inflamed. Shortening the running stride can help, as will strengthening your quad, glute, and hip muscles. If it doesn’t lighten up, be sure and give yourself plenty of time to rest it.

Strained Back

A strained back is a very popular exercise injury, since most people spend a lot of time sitting which can weaken the back muscles. The best way to prevent any kind of muscle pain in the back, is to spend time strengthening it like you would any other area of the body. When you do work on the back, it is imperative to practice good form. The spine is stronger when it is in a neutral position than when it is rounded, which is important to keep in mind when you’re doing any sort of lifting in or out of the gym.

Stress Fracture

Stress fractures can occur from repetitive overuse or pressure on a certain area of the body. Getting them in the feet for example is a common occurrence. Some people seem to be more prone to developing stress fractures than others, but a good rule of thumb to follow is to only increase your running mileage by 10 percent each week to avoid overstressing the body. Once they occur, most stress fractures will heal up with plenty of rest and ice.