Common Gym Injuries and How to Avoid Them
Serious injuries happen in gyms every day, and most of them come from the same few habits. Based on Dr. Amr Elyamany's gym-safety advice, here are the injuries orthopedic surgeons see most and how to avoid them. (Note: the video that goes with this article is age-restricted on YouTube, so you may need to sign in to watch it.)
The injuries seen most often
- Shoulder pain and rotator cuff injuries from heavy overhead or pressing work.
- Chest (pectoralis) tendon tears, which can happen suddenly during heavy pressing exercises.
- Lower back strains and disc problems from lifting with a rounded back.
- Knee pain and ligament or meniscus injuries from poor squat and landing technique.
- Muscle strains when training too heavily or too soon.
What causes them
- Lifting more than you can control.
- Skipping the warm-up.
- Poor technique and too much too soon.
- Training the same muscle without enough rest or sleep.
- Training through pain.
Simple rules to stay safe
- Warm up before every session and lift a weight you can control.
- Learn the technique first, and add weight gradually.
- Give each muscle 48 to 72 hours to recover, and sleep well.
- Stop when a sharp or unusual pain appears, and get it checked instead of pushing on.
Key takeaway: Almost every gym injury is preventable with a warm-up, good technique, sensible loading, and respect for pain.
When to see a doctor
- A sudden sharp pain or a pop during a lift
- Joint pain that lasts longer than a few days after training
- Numbness, weakness or a joint that feels unstable
Need advice about your own case? Book a consultation with Dr. Amr Elyamany in Dubai.
This article is for general education and does not replace an in-person medical examination. If you have symptoms, please consult a qualified doctor.