A study published on the Journal of Athletic Training, shows that injuries in workout routines such as swimming, running, and gym training account for about 30 per cent of all injuries reported. The most common overuse injuries are inflammation, tendinitis and general stress. An injury can leave you incapacitated or dampen your spirits making you quit your workout regimen. However, with the right advice, you can avoid these common injuries and train safely.
An ankle sprain can result from running outdoors or even jogging on a treadmill. If you are training indoors, you can easily lose focus and get one foot off the treadmill while the belt is still in motion. To get your balance back, you may be forced to jump off the treadmill and your ankle may roll in the wrong direction. Running on a rough terrain can also result in an ankle sprain. If you are wearing new shoes on the treadmill, go easy on yourself and try to stay focused. If jogging outside, stay on the level parts of the sidewalk and look out for any distractions that may startle you. Get more tips on preventing ankle sprain.
Shin splints refer to pain along the inner edges of the shinbone. This pain is common among athletes and it can also develop in exercisers who participate in activities such as jumping or running. It can also be characterised by muscle inflammation and may occur even after a few workouts. Uneven terrain or running downhill or uphill can increase the risk of getting a shin splint. You can stay safe by wearing proper running shoes and increasing your workout intensity gradually. It is also advisable to slowly warm your body first by jumping so as to get blood moving in your muscles before you begin jogging or running.
This is pain in the kneecap region that gets worse when walking down the stairs, running or sitting with your knees bent. Patellofemoral Syndrome is also referred to as “runner’s knee”. It mainly occurs when the bones in the kneecap region are misaligned. The misalignment can cause wear and tear on the cartilages resulting in pain. It can also be characterised by a grating, creaking or crunching sound around the knee cap. A drastic change in activity level may result in discomfort and pain in the kneecap. Stay safe by focusing on exercises that strengthen the hip flexors and quadriceps. Lying and seated leg raises are good strengthening exercises.
If you have experienced a sharp twinge on your lower back then this can be an indicator that you are overdoing your workout. The most common cause of spine pain or lower back strain is dead-lifts and squats. Side-way bends or even twisting motions can also cause a strain on the back. If you are beginner, you need to learn a neutral back posture. An orthopaedic can guide you on this. Beginners should also begin with exercises such as leg presses before trying out squats. This will prevent spine pain as you work on maintaining a neutral back angle.
Safety in your workouts should a primary concern and the above advice will come in handy.