Top 5 common workout injuries

1. Shoulder

• Injury: rotator cuff impingement syndrome. Symptoms: pain, weakness, limited range of motion.
• Rotator cuff tendinopathy is an overuse injury typically caused by programming errors, excessive weight progression and improper form. For some lifters the cuff may begin to fray, leading to degenerative or partial tears.
• Prevention: use proper form and technique, increase weight and intensity gradually, and strengthen the rotator cuff muscles.

2. Knee

• Injury: patellofemoral pain syndrome. Symptoms: vague discomfort around the kneecap.
• It is often related to poor tracking of the patella, and can be worsened by muscle imbalances, most frequently a relatively weak quadriceps or an imbalance between quadriceps and hamstrings.
• Prevention: balance quadriceps and hamstring strength, improve flexibility, and use proper form during squats and lunges.

3. Lower back

• Injury: lumbar strain. Symptoms: pain that may radiate into the buttocks, difficulty maintaining normal posture, and pain that worsens when bending, stretching, coughing or sneezing.
• A herniated disc in the lower back typically causes pain in the lower back, buttocks, thigh and calf, sometimes with numbness or tingling.
• Prevention: maintain proper posture during exercises, strengthen core muscles, and use proper lifting techniques.

4. Elbow

• Injury: lateral epicondylitis, or tennis elbow. Symptoms: pain on the outside of the elbow.
• For a lifter, elbow pain can come from lifting too heavy, repeating the same exercises every workout and improper technique. A common error is exaggerated wrist flexion at the end of a lift such as a biceps curl, seated row or lat pulldown.
• Prevention: keep the wrist in a neutral position during lifts, avoid repetitive movements, and use an appropriate weight.

5. Biceps

• Injury: biceps tendonitis. Symptoms: pain or achiness in the upper arm and an occasional snapping sound or sensation in the shoulder.
• Workouts and sports that require repetitive overhead motion, such as swimming, tennis and baseball, can put people at risk.
• Prevention: avoid overuse in overhead motions, use proper form in biceps curls and pull-ups, and build in rest days.

Prevent injuries, maximize performance

• Warm up properly
• Use correct form
• Progress gradually
• Listen to your body
• Rest and recover

Experiencing persistent pain? Our sports medicine specialists at SLMA are here to help. Call 985-262-1639 for more information.