For those who pursue an active and healthy lifestyle, exercise is a great way to stay in shape and improve overall health. However, as with any other physical activity—playing sports, going for a run, or working out at the gym—there is always the risk of sustaining an injury.
As you may know, sprains and strains are among the most common workout injuries, particularly in the ankles, knees, and wrists. These occur when a ligament or muscle is stretched or torn beyond its normal range of motion. But there are other common injuries that can occur as well, such as shin splints, muscle strains, knee injuries, and tendonitis.
The following are 10 common exercise injuries, along with some tips on how to avoid them in the first place.
Note: Always seek medical attention if you experience significant pain, are unable to bear weight on an injured limb, or suspect that you may have suffered a broken bone or other serious injury.
Common Exercise Injuries & Prevention Tips
1. Shin splints
This condition is caused by repetitive stress on the shinbone and the connective tissues surrounding it. Shin splints are often the result of running on hard surfaces or wearing shoes that don’t provide adequate support or shock absorption.
To help prevent shin splints: Wear proper footwear and avoid running on hard surfaces whenever possible. If you do start to experience pain in your shins, take a break from exercise and seek medical attention if the pain persists.
2. Achilles tendonitis
This injury is caused by inflammation of the Achilles tendon, which connects the calf muscle to the heel bone. Achilles tendonitis is often the result of overuse or improper stretching before exercise.
To help prevent Achilles tendonitis: Stretch properly before exercise and avoid overdoing it when starting a new workout routine. If you do start to experience pain in your Achilles tendon, rest and ice the area. Seek medical attention if the pain persists.
3. Plantar fasciitis
This condition is caused by inflammation of the plantar fascia, a band of tissue that runs along the bottom of the foot. Plantar fasciitis is often the result of overuse or wearing shoes that don’t provide adequate support. Having flat feet or high arches can contribute to development of plantar fasciitis, so it’s important to be aware of your foot type and choose shoes accordingly.
To help prevent plantar fasciitis: Be sure to wear proper footwear, especially if you have high arches or flat feet, and avoid overdoing it when starting a new workout routine. If you do start to experience pain in your feet, rest and ice the area as appropriate. Seek medical attention if the pain persists.
4. Knee injuries
Knee injuries are some of the most common exercise injuries, as the knee is a weight-bearing joint that is susceptible to stress and strain. Knee injuries can be caused by overuse, improper form, or sudden impact; they can range from a mild sprain to a complete tear of a ligament, such as the ACL.
To help prevent knee injuries: Warm up properly before exercise and use proper form when participating in activities. If you do start to experience pain in your knees, rest and ice the area. Seek medical attention if the pain persists.
5. Lower back pain
Lower back pain is a common exercise injury, as the lower back is susceptible to strain and stress. Lower back pain can be caused by overuse, improper form, or sudden impact. (Note: it’s very important to seek medical attention if you experience sudden or severe lower back pain, as it could be a sign of a more serious condition.)
To help prevent lower back pain: Strengthen your core muscles and practice good posture. Be sure to warm up properly before you exercise, use proper form when participating in activities, and avoid any workout activities that seem to cause flare ups of lower back pain. If you do start to experience pain in your lower back, rest and ice the area. Seek medical attention if the pain persists.
6. Rotator cuff injuries
Rotator cuff injuries are a common type of shoulder injury, and can be caused by overuse or sudden impact. Rotator cuff injuries can be very painful, and may require surgery to repair. They often occur in athletes who participate in overhead motions, such as pitching a baseball or swinging a tennis racket. Shoulder pain that persists for more than a few days should be evaluated by a qualified medical professional.
To help prevent rotator cuff injuries: Warm up properly before exercise and use proper posture and form when participating in activities. Keep your muscles strong, and avoid keeping your arms above your shoulders for extended periods of time. If you do start to experience pain in your shoulders, rest and ice the area. Seek medical attention if the pain persists.
7. Trochanteric Bursitis
Trochanteric bursitis is a condition that causes pain in the hip, and is often the result of overuse or sudden impact. Trochanteric bursitis can be very painful and may require rest and ice to heal properly.
To help prevent trochanteric bursitis: As with most other exercise injuries, it can be prevented by warming up properly before a workout and using proper form when participating in activities. If you start to experience pain in your hip, rest and ice the area. Trochanteric Bursitis may heal on its own with rest and ice, but seek medical attention if pain persists.
8. Muscle strains
Muscle strains are a common type of injury, and can be caused by overuse or sudden impact. Muscle strains can be very painful and may require rest and ice to heal properly.
To help prevent muscle strains: Be sure to warm up properly before exercise and use proper form when participating in activities. If you do start to experience pain in a muscle, rest and ice the area. Seek medical attention if the pain persists.
9. Ankle sprains
Ankle sprains are a very common type of injury in any sports or athletic activity. They can be caused by overuse or sudden impact. Ankle sprains can be very painful, and may require rest and ice to heal properly.
To help prevent ankle sprains: Again, warm up properly before exercise and use proper form when participating in activities. If you do start to experience pain in your ankle, rest and ice the area. Seek medical attention if the pain persists.
10. Iliotibial Band Syndrome
Iliotibial band syndrome is a condition where the iliotibial band gets irritated/swollen from rubbing against the hip or knee bones. This causes pain outside the knee, sometimes spreading up the thigh to the hip. It’s often the result of overuse or improper form during exercise. It may occur from walking, running, or cycling with your knees turned in (valgus), instead of tracking straight ahead.
To help prevent iliotibial band pain: Warm up properly before exercise and use proper form when participating in activities. If you do start to experience an aching, burning pain around the knee, thigh, or hip, stop exercising, rest, and ice the area. Seek medical attention if the pain persists.
Conclusion
Exercise-related injuries can vary in severity, but even minor injuries can sideline you from your favorite activities. To help prevent injuries, be sure to warm up properly before exercise and use proper form when participating in activities.
If you do start to experience pain, stop exercising and rest the area. Ice can also help reduce pain and swelling. However, some injuries may require more extensive treatment. Always seek medical attention if the pain persists or is severe.
Physiotherapy and rehabilitation exercises may be helpful to help you regain strength and flexibility after an injury or when experiencing pain. Active recovery, including gentle stretching and low-impact activities, can also be helpful in the healing process.
Other treatments, such as manual therapy/soft tissue therapy, dry needling, shockwave therapy, and chiropractic care, may also be recommended by your healthcare practitioner. Depending on the severity of the injury, you may need to take several weeks or months off from exercise to recover. But with proper treatment, many exercise-related injuries can heal within a few weeks.
Physiotherapy & Sports Clinic in Victoria, BC
Continuum Health Centre in Victoria offers a variety of treatments to help you recover from exercise-related injuries. Our Integrated Support Team (IST) offers physiotherapy, sports psychology, sports nutrition, chiropractic, massage, and kinesiology/athletic therapy services, designed to integrate seamlessly with strength and conditioning activities.
Continuum’s holistic approach allows athletes, weekend warriors, and other individuals pursuing active/healthy lifestyles to achieve their full potential. Our team of practitioners can create a customized treatment plan to help you heal and get back to your favorite activities as soon as possible.
Contact Continuum Health Centre today at 1 (778) 433-7737, or click here to book an appointment online.