Failing to get enough sleep, everyday wear and tear and overly repetitive motions could easily cause workout injuries that may force you to put a hold on your fitness program.

Tendonitis, inflammation, and general stress are some of the most common forms of injuries reported by people who exercise or go about their daily activities.

Below we shall look at some of the most common injuries which you may experience from exercising, including some useful tips to help you stay safe.

Biceps Tendinitis

If you experience pain in your upper arm and front shoulder, then it could be a symptom of Tendinitis – an overuse injury occurring due to repetitive motion (such as swimming or weightlifting). Biceps tendonitis is characterized by the inflammation of the tendon, which links the upper bicep to the shoulder bones. You will feel tenderness and pain in the front of your shoulder.

Sciatica

Sciatica is a pain that travels down to the feet or legs. The pain may additionally be felt as burning, tingling, and numbness down the leg. Sciatica affects athletes who get into a flexed forward posture. It affects cyclists and other athletes who perform numerous trunk rotations while engaging in active sports activities such as tennis and golf.

The radiating pain and back pain is attributable to a pinched nerve or bulging disc. Sometimes, stretching your hamstrings and back and laying flat on your tummy can be helpful in alleviating the symptoms of the condition.

According to Dr. Justin Dean, Dean’s Sports Therapy presents a treatment plan tailored to meet the needs of each individuals specific diagnosis. When the exact cause of the nerve pain is determined, treatment can be used to eliminate the pain quickly. It is worth noting that there are various preventative and treatment approaches for dealing with sciatica and the correct or ideal approach is determined by the symptoms of your condition.

Pectoral Injury

A pectoral injury occurs when there is a tear in your pectoralis muscle. For example… losing complete control, or over-stretching on a barbell or dumbbell bench press – could easily lead to this type injury. When it occurs, you will feel a tearing sensation and your upper arm and chest are likely to turn blue/black. It’s advisable that you consult a specialist orthopedic surgeon to help you determine whether surgery is necessary.

How To Prevent Injury…

When exercising there’s always a slight possibility of getting injured, however there are things that you can do to prevent injuries, such as:

Warming Up – this is extremely important, it’s like going through the gears in your car… you don’t just go from gear 1, to gear 5! instead, you go through the gears at the right times, slowly working your way up. The best thing to do for warm ups is anything that gets your heart beating faster. You could do a 5 minute jog on the treadmill, or 1,000m row, or 3km cycle – just something to increase heart rate and improve circulation. Muscles will be less likely to be damaged, and you’ll prepare your body for the training session that lies ahed.

Foam Rolling – this is a great way to loosen off tight muscles before and after training. If you spend 5-10 mins each workout foam rolling then it will help alleviate muscle tightness, and also help reduce DOMS (Delayed Onset Muscle Soreness).

Hiring A Coach – hiring a personal trainer is important. If you can afford a one to one personal trainer then go for it. A good coach will make-sure that you are performing exercises correctly, and this in itself will prevent injury, and also help you get better results. Pec tears, for example can be avoided – if you learn how to bench correctly, and also if you improve your upper back muscles (stopping your shoulders from rounding forwards too much).