Do you also exercise fanatically at the gym during your free moments? This is obviously good for your fitness, muscle strength and health. Yet we often see injuries in the gym caused by improper training or overexertion. Especially when you start fanatically or want to see results faster, you are more likely to strain your body too much. In fact, many injuries in the gym do not occur because of one wrong move, but because of small mistakes that recur regularly. In this blog, you will read which 5 common mistakes often cause injuries in the gym and how to prevent them.
What causes injuries in the gym?
From RIVM research has shown that many people drop out of sports due to injury. Most injuries are caused by overuse, incorrect technique or not enough rest between workouts. Especially in the gym, we regularly see complaints developing because muscles and joints are overloaded without sufficient recovery. This can cause shoulder pain, knee problems or back pain, for example. Below, we discuss the 5 most common causes of injuries in the gym.
1. Training too hard
Many athletes want to get stronger quickly and therefore increase weight too quickly during exercises. This puts more strain on muscles, tendons and joints than they can handle. This can cause strain or even injuries in the gym. Especially when your technique is not yet good, training too heavily can cause complaints.
2. Incorrect posture during exercises
Incorrect posture is a major cause of injuries in the gym. When you do not perform exercises properly, certain muscles and joints are put under the wrong strain. We often see this in exercises such as squats, deadlifts or bench presses.
Incorrect posture can cause pain in the back, neck, shoulders or knees. Therefore, it is wise to build up exercises slowly and ask for guidance on your technique if necessary. Also, make sure your posture is good before increasing the weight.
3. Not taking a rest between workouts
Your body needs time to recover after a workout. Yet many people skip rest days because they want to see results faster. This is precisely why the risk of injuries in the gym increases.
During rest periods, muscles and tendons recover. Without sufficient recovery, minor irritations can turn into long-term complaints. In this way, muscles will not recover and build up as well. A good training schedule therefore contains sufficient rest days.
4. Not doing a warm-up
Many people immediately start heavy exercises without warming up their bodies first. As a result, muscles are less prepared for load and movements can feel stiffer.
A warm-up helps to warm up your muscles and get your body ready for exertion. This reduces the risk of injury in the gym and often also helps you move better during your workout.
5. Not enough variety in your training
Many people train the same muscle groups over and over again in the gym. This puts strain on certain muscles and joints over and over again.
It is precisely variety in your training that helps make your body stronger and more taxable. Think for example of a combination of strength, condition, stability and mobility. By adding enough variety, you reduce the risk of injuries in the gym and keep training more fun and effective.
How can physiotherapy help with complaints caused by sports?
Do you suffer from pain during or after exercise? Then physiotherapy can help. The physiotherapist will investigate where your symptoms come from and look at your posture, technique and way of moving.
You will also receive advice on load, recovery and training structure. Targeted exercises can also help make muscles stronger and more stable. This way, you work on recovery and prevent new injuries in the gym.
Keep training responsibly
Exercising is healthy, but your body needs the right guidance and balance. By paying attention to technique, recovery and training structure, you will prevent many injuries in the gym.
Do you suffer from pain while exercising or doubt whether you are training responsibly? Then take contact with us at 085-5000333 or send an e-mail to info@friskfysio.nl. Our physiotherapists will be happy to help you keep exercising safely and responsibly.
