Have a Safe Workout: What are the Common Exercise Injuries?


TrainerWorking out in the gym aim to keep people fit and healthy, but it may pose risks when done incorrectly. A one-hour workout sometimes is not enough to counteract the effects of an almost sedentary lifestyle. Besides, those who work out may experience injuries at one point during their routine.

As a personal trainer, you are responsible for the wellbeing of your clients. This includes knowing how to deal with common workout injuries — something you may learn from your Cert 3 and 4 in Fitness courses.

Here is a brief overview of these injuries and ways to deal with them:

Knee Injuries

Squats and lunges are common workout exercises for strengthening the legs, hips and back. When done improperly, a person may be at risk of injuries. This includes worn cartilages and torn tendons that can misalign the joints.

Pain in the knees depends on the severity of the injury. For first aid, use the RICE method. Rest the injured knee and keep weight off it. Ice the knee to reduce swelling. Compress it using a wrap or elastic sleeve. Elevate the injured area.

Shoulder Injuries

Shoulder injuries may happen due to improper overhead shoulder presses and lifting weights beyond your capacity. The area affected the most is the rotator cuff, an internal muscle that provides stability to the shoulder. Injury may range from strained muscles to numb areas. To prevent this injury, advise your clients to do rotator cuff exercises at least twice a week.

The immediate treatment RICE also applies to this type of injury. Before applying anything, make sure the injured area is protected to avoid further strains.

Back Pain

Abdominal workouts often strain the back, which, in turn, results in severe backaches. Some exercises aim to strengthen both the abdomen and back to prevent this kind of injury. A weak back only gets worse with excessive abs workouts.

Fitness experts recommend the hot and cold therapy for back pains. If the pain is too much to bear, take pain medication. Otherwise, ice the area to reduce inflammation and decrease damage to the tissues. A hot compress can increase the flow of oxygen to the injured area; this also helps the spine to be more flexible.

Prevention is still better than cure. Take extra precautions when aiding clients during their routines to prevent injuries.