Kitchener Personal Trainer

At some point in your gym journey, you will most likely suffer from injury if you are working hard. It’s just the way it is. I’ve had a few minor injuries, myself. If you experience a major injury then of course you need the aid of your medical team and most likely a Physiotherapist. In most cases though, you can prevent injuries.

Some typical injuries include Shin Splints, Patellar Syndrome, Back Sprains and Tennis Elbow. You can certainly prevent these with proper form and exercise execution!

Shin Splints are primarily caused by improper shoes. It happens when you run or walk on the treadmill in running shoes that have no support. So make sure you have proper running shoes. It can also happen if you are landing wrong when running. Make sure you always have a soft landing when running and you are landing on the balls of your feet versus the sole of your foot. Another way to prevent Shin Splints is to make sure you are evenly landing on each foot too, that you’re not twisting your hip inward and there is even balancing on each foot.

Patellar Syndrome happens when doing heavy Squats, Lunges, etc. This is due to improper form. Make sure your hips are in alignment with your knees and you are pushing out with your hips. You also need to watch that your inner thighs do not buckle and cave in when performing the Squat. A weak ankle can also cause referred knee pain. Make sure you do not neglect training your calves in your leg day workout program.

Back Sprains can happen simply because of weaknesses in your core. Core muscles include Back, Abdominals including the Obliques and Hips. You usually get back sprains from Conventional Deadlifts, Upright Rows and also Squats. If your core is weak and you lift heavy, it’s ends up being too much pressure. You will know you experienced this when you feel a pulling sensation which quickly turns very painful. Improper form also plays a part in this. You need to keep your spine in neutral and tight. Try to prevent rounding of the back when executing all of the movements I mentioned above. As soon as you feel pain, stop and re-address your form. If severe, you might have to take some time off and during that time you can focus on some core building exercises.

Tennis Elbow can happen anytime, anywhere. You don’t necessarily need to be in the gym to experience this injury. This also due to weakness and overuse. In the gym it can happen if you lock out your elbow joint while doing Bicep Curls and Tricep Extensions. If you experience this in the gym, it is only exacerbated by daily activities like taking in the groceries. It can be prevented by avoiding lock out of your elbow joints and avoiding lifting the weights too fast. Make sure you’re are performing the rep slow and controlled.

These are some typical gym injuries that you can prevent. Treating injuries is something different. I don’t recommend being in the gym while you are experiencing injuries. Take the time off to heal. And go see a professional like a Physiotherapist and if severe your Doctor. I hope this helps. If you have any questions regarding your injuries and or weaknesses feel free to contact me or comment below.