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Common injuries: prevention and treatment

shutterstock_273097907Common injuries: prevention and treatment: We often hear the phrase, “No Pain, No Gain’, but more often than not, when there is pain, your body is asking you to take a break.

It is advised by to take a rest when you are injured, but this does not mean you have to completely cut out all forms of exercise. Depending on the extent of your injury, you may either have to stop training for a while, train less frequently or turn down the intensity of your training regime.

According to, the most common gym injuries are: foot and ankle, knee, lower-back and shoulder. Each injury has it’s own rehabilitation process and prevention tips. Here we break down the risk areas for each group, and what to do if injure yourself..

Foot and Ankle

Your foot and ankle carry the most weight; your whole centre of gravity falls down to the front of your foot once you put those running shoes on. Once you start running, your foot and ankle have to bare all sorts of impacts and therefore take a lot of strain from the surface and your bodyweight.

To prevent this injury you can consider investing in a running shoe with a flatter heel. A flat training shoe helps to spread the impact over your whole foot when running.


Believe it or not, but having a desk-job may be one of the main causes of your knee injury. Humans have joints and muscles and are naturally built to move. According to, lack of movement causes joints and muscles not to take in enough nutrients, which may increase our blood sugar levels. Now imagine the type of strain your joints endure when you decide to work out after sitting down for hours, without moving, causing your feet and ankles to become mostly unstable.

To prevent knee injuries, include lunges and squats in your workout – this way your hips and feet are moving at once, increasing joint flexibility.

Lower back

A common cause of this injury is exercising after sitting for a whole day. During a long work day, most of us forget about posture and sit on our desk chairs with rounded shoulders and arched backs. When we get to the gym after a long day, and do exercises that strain the back by not allowing the upper back to extend properly, our lower backs are easily injured. An exercise that often can causes this type of injury is an overhead shoulder lift, done standing.

To prevent this injury or soreness in the area, try positioning your body in a sitting position with your back supported against a wall. Then place your arms against the wall with your palms stretched out on the wall. While pressing your hands against the wall, lift them up to your ears and bring them back down again, make sure you don’t create a gap between the wall and lower back.


Sitting at a computer in one position allows limited movement. When doing office work, your shoulder either moves forward or backwards and not many other directions. At the gym you go on to do all sorts of exercises that may require a lot of movement in your shoulders – think push ups and chest presses.

To prevent any injuries, you need to externally rotate your shoulder when exercising. Try rowing exercises that will allow your shoulders to rotate fully.

If you sustain an injury, the best thing to do is to rest for a few days and if the pain or discomfort persists, don’t hesitate to consult a doctor.

author: Zone Fitness