If you are trying to gain muscle and strength then no doubt you have joined your local gym.
However, if you want to see those gradual gains you most certainly do not want to go injuring yourself.
Doing so will not only put you out of action physically for a while, but can also have a detrimental effect on your mental attitude too.
Here are some of the more common gym injuries and the methods you can use to help avoid them happening to you.
#1: Hurting your back
Whether it is a small strain, or something more serious, back pain can be debilitating, making even the simplest task like tying your shoelaces impossible to achieve.
Yet, it is also one of the most common gym injuries too, with many gym-goers complaining about having a sore back, so what is the reason?
One of the main causes of back pain when lifting is trying to lift a weight too heavy for yourself.
This results in bad form (for instance, the arching of your back), which will certainly put your back under undue strain.
The solution? Try to lift a lighter weight with good form. You should always try to keep your back straight when lifting, with your abs tight and contracted.
This is known as ‘abdominal bracing’ and this extra core support can ensure you do not experience back pain from lifting again.
#2: A pulled hamstring
A pulled hamstring can put your workout at a complete stand-still, but it can be avoided with a simple trick.
So what can you do to avoid suffering a pulled hamstring? Well, simply put you need to warm up thoroughly before you start your workout.
If you go into your workout without warming up your muscles then you will be more susceptible to pulls, strains and sprains.
The best way to warm up your muscles is through dynamic stretches, which are designed to mimic the movements you will be performing during your workout.
#3: Extreme muscle soreness
We all experience DOMS (Delayed Onset Muscle Soreness) after our workouts, no doubt because your body and its muscles have suffered micro tears during the workout.
This is normal, and as these tears heal your muscles will become bigger and stronger.
However, if you do not give yourself adequate time to recover you may develop a condition known as rhabdomyolysis or “rhabdo” for short.
This condition occurs when you suffer irreversible damage to your muscles, which will result in constant muscle soreness everyday.
To ensure you do not suffer from this painful condition you should allow yourself to rest fully occasionally. And to make sure you are not overworking yourself during the actual workouts.
This does not mean that you should slack off when working out, but you need to find a ‘sweet spot’ that will allow you to perform your exercises using correct form.
If your form is not at least 90% quality then you should probably either reduce the weight, or take a moments rest to recover before your next set.