Home » Fitness News & Advice » 7 Ways Workouts Lead to Sports Injuries

7 Ways Workouts Lead to Sports Injuries

Everyone has the best intentions in mind when they decide to start exercising more regularly. You might take up running or walking every morning, or you might decide to join a gym to lift weights or try a few fitness classes on for size.

Either way, an injury is the last thing on your mind when you decide to take the fitness plunge. However, a muscle sprain, strain, or injury can crop up if your lifting technique is sloppy or if you tend to push your body a little too hard. Here are seven ways exercise can lead to injury…


1. No Pain, No Gain Attitude

Sure, you are bound to experience stiff muscles after a workout, especially if you are new to exercise or haven’t exerted yourself in a long time. New York-based orthopedic and sports physical therapist, Dr. William Siegel, warns that pushing yourself during a workout doesn’t mean you should push through physical pain.

If you feel pain, your body is warning you to take a break or stop what you’re doing. For instance, fatigued muscles are one thing, but shooting pain and discomfort in your knee or lower back should be taken as a warning to cease the activity.

overweight workout

2. You Lift Too Heavy

Everyone wants to get the most from the time they spend in the gym. However, more isn’t always better when it applies to how much weight you’re pumping. According to an article from MuscleMagFitness.com, lifting too heavy weight can quickly lead to improper form and injury.

Instead, choose an appropriate weight that you can properly control while maintaining proper form for a full set of reps. Once that gets too easy, add more weight gradually.

3. You Don’t Take your Time

The experts at WebMD suggest easing into any new workout rather than jumping in and risking a muscle strain. After all, taking your new exercise routine slow and easy will offer enough of a challenge.

Then, as you gradually build up muscle strength and stamina, you can gradually increase the intensity, frequency, and duration of the exercise—while taking adequate rest for muscle repair in between exercises.


4. Too Much Repetition

I once had a roommate who did 100 pull-ups every morning. You can probably guess that he ended up pulling a muscle about a month into it, and was probably never able to do a pull up ever again as a result. Repetitive stress is the inevitable outcome when your workout has no variation.

My roommate tore his latissimus dorsi (large muscles that wrap around the side and back) because he simply overworked these muscles. Instead, he should have allowed for adequate rest and shaken up his routine with exercises that focused on the full body.


5. You Can’t Tell Sore from Injured

Stiff muscles and mild tenderness is common 24- to 72-hours following a workout, especially if you’re new or back to excise following a long break. However, your body knows the difference between a pair of stiff calf muscles and an ankle strain.

Muscle fibers are naturally torn during exercise. Rest gives them adequate time for those same muscle fibers to repair, as well as gain strength and endurance. However, pain—due to a muscle or joint strain or sprain—will cause sharp, shooting, persistent pain that doesn’t dissipate with rest. If pain persists, cease your workouts and get yourself to a medical professional immediately.

Hamstring Injuries

6. You Push Too Hard

Sure, exercise progression requires pushing yourself outside of your comfort zone. However, as you do this it’s vital to know your body and recognize your limits. If you tend to push yourself beyond your limits too often, exercise not only becomes addictive—you can end up injured.

Research conducted by the Department of Clinical and Biological Sciences at San Luigi Hospital, in Turin, Italy, claims that overtraining occurs when “exercise exceeds the body’s ability to recover” so instead of the body gaining strength and endurance, it develops weakness and becomes slower due to an injury.


7. Poor Technique

I don’t have to tell you that proper exercise form is vital for preventing an injury. However, I’ll let the Mayo Clinic remind you that if you use poor technique when you lift weights, you could quickly develop an overuse injury.

Repetitive use injuries occur when improper lifting technique puts excess pressure on your muscles and joints. The repeated stress will wear away at the area gradually until a strain, sprain, fracture, or dislocation results.



More on ActiveBeat
  • Dental Implant Surgery: What You Should Expect
    Even though most of us have access to extremely good dental care, there are still millions of Americans who suffer from tooth loss.
    Fitness News & Advice
  • Best Foods for Pancreatitis
    The food we eat has a huge impact on our health in so many ways, some obvious like our weight, and others not so obvious like setting the stage for heart disease, diabetes, etc.
    Fitness News & Advice
  • Acute Pancreatitis vs. Chronic Pancreatitis: What's The Difference?
    We've all heard about our pancreas before, but do you actually know what it does? Our pancreas is actually a large gland that sits behind the stomach.
    Fitness News & Advice
  • Symptoms and Causes of Mesothelioma
    You might not have ever heard of mesothelioma, but you've most definitely heard of cancer.
    Fitness News & Advice
  • Mesothelioma: Symptoms, Causes, Diagnosis and Treatment
    Mesothelioma is a type of cancer that affects tens of thousands of people every year. Like most cancers, there is no known cure, but plenty of treatment options available to keep...
    Fitness News & Advice
  • Flea and Tick Prevention Tips
    When the snow begins to melt and the temperatures start to rise, we know spring is here and summer is just around the corner.
    Fitness News & Advice
  • Causes and Risk Factors For Hepatitis C
    Over 3 million Americans are living with a long-term infection of hepatitis C (HCV), says WebMD.
    Fitness News & Advice
  • Pros and Cons of Immunotherapy
    Cancer is one of those words we don't like to use or hear because it carries a lot of weight. It's scary.
    Fitness News & Advice
  • Signs That Your Dog May Have Fleas
    It's something that every pet owner dreads. That tell-tale scratching from your pooch that might mean your beloved pet has somehow gotten fleas.
    Fitness News & Advice
  • Risks and Benefits of Hormone Replacement Therapy
    Hormone replacement therapy (HRT) has been used to treat menopause symptoms for a long time now because it still to this day is the most effective treatment for menopausal symptoms...
    Fitness News & Advice
  • Home Remedies Every Parent Should Know
    From mouthwash on blisters to soaking in an oatmeal bath for the dreaded chicken pox these remedies aren't a 100-percent cure for any illness, but they can help relieve a lot of...
    Fitness News & Advice
  • The Incredible Health Benefits of Quinoa
    Quinoa is a grain crop that is known for its edible seeds. While it's become quite trendy as of lately, quinoa has actually been around for a long, long time.
    Fitness News & Advice
  • Warning Signs That Your Child May Have Lice
    Lice are the bane of many parents’ existence. Even just the word lice gives us the creepy crawlies!
    Fitness News & Advice
  • Natural Fever Relievers
    Fevers – they can come out of nowhere, during any season, and can hit kids especially hard (kids tend to spike higher temperatures than adults).
    Fitness News & Advice
  • Facts About Non-Alcoholic Fatty Liver Disease
    While excessive drinking can often lead to fatty deposits in the liver over time (and eventually to liver disease), there are other reasons a patient may end up with a fatty liver.
    Fitness News & Advice