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
  • Causes Of Foot Pain You Can't Walk Off
    Your feet take a beating every day, but we sometimes neglect how much stress we put on them – or wear the proper footwear for the right situation.
    Fitness News & Advice
  • Common Health Problems Related to Fingernails
    If you can't quite put a finger on what's ailing you, perhaps you should take a closer look at your fingernails.
    Fitness News & Advice
  • Reasons You’re Waking Up In The Night
    We've all been there before, lying awake at night, tossing and turning, wondering why you're unable to sleep.
    Fitness News & Advice
  • How Stress Can Affect Our Physical Health
    We all deal with a little bit of stress from time to time. We all go through at some point, some more than others, it can happen at work, during school, or anytime we get...
    Fitness News & Advice
  • The Best Anti-Aging Foundation For Mature Skin
    Aging is inevitable, but that doesn't stop us from trying to slow the whole process down or at least look good while we're doing it!
    Fitness News & Advice
  • The Best Mascaras for Long Lashes
    Most women dream about having longer and fuller lashes. One can only hope! It's also one of the main reasons we invented mascara in the first place.
    Fitness News & Advice
  • Most Common Warning Signs of Glaucoma
    Glaucoma causes progressive and permanent vision loss due to a buildup of fluid pressure in the eyeball.
    Fitness News & Advice
  • Best and Worst Foods For Gallbladder Issues
    For the many Americans who suffer from gallbladder issues, like gallstones, on a daily basis, it's important to learn more about nutrition with a special focus on foods that won't...
    Fitness News & Advice
  • Common Causes and Treatments for Plantar Warts
    While warts are embarrassing and sometimes even painful, they aren't all that uncommon, particularly among children and teenagers.
    Fitness News & Advice
  • Foods That Can Cause Joint Pain
    Anyone who suffers from any kind of chronic inflammation can relate to the pain and discomfort that comes when joints stiffen and swell.
    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
  • Worst Foods for Anxiety
    Anxiety is something many people struggle with on a daily basis. It's often caused by stress, something a lot of us are quite familiar with.
    Fitness News & Advice
  • Kidney Cancer Diet Tips: Foods to Eat, Foods to Avoid
    Kidney cancer (also known as renal cancer) is a disease that causes cells in the kidney (those two bean-shaped organs in the lower abdomen) to become cancerous and grow out of...
    Fitness News & Advice
  • What Happens When You Cut Out Sugar
    Sugar is hard to escape. Even if you're one of those people who don't have a "sweet tooth" and do a good job at avoiding sugary indulgences, you're most likely still consuming a...
    Fitness News & Advice
  • Mesothelioma Stages: What to Expect
    Mesothelioma is a rare type of cancer that is often caused by asbestos exposure. It's an "aggressive, malignant cancer caused when inhaled asbestos fibers lodge in the lining of...
    Fitness News & Advice