A man can be seen on the floor at the gym exhausted or hurt after lifting barbells. Common workout injuries, prevention and management.Workout injuries can occur while you’re exercising at the gymat home or at the park. While working out can be fun, it can also be risky if you don’t know what you are doing or when you’re new to fitness.

As a Beginner, you need time for your body to adjust to working out. This is when it hurts and you feel like quitting. This is also when you are likely to make mistakes and hurt yourself leading to workout injuries. You need to know what you’re doing.

Working out isn’t that risky when compared to other sports like football, basketball, hiking, skiing, boxing and the likes. This doesn’t mean that you can’t hurt yourself. What it means is that workout injuries don’t occur as often as it does in other sport. This might be due to the high level of motion and contact that is required in these sports which aren’t that compulsory when working out. Usually, you don’t need to move from a point to another while lifting weights and you don’t have to come in contact with anybody. Some instances when you might need motion is Cardio exercises like running, cycling, walking e.t.c.

Common Workout Injuries include muscle pull or strain, sprained ankle, shoulder injuries, knee injuries, shin splints, tendinitis, wrist sprain or dislocation.
1. Muscle Pull/Strain

A muscle pull or commonly referred to as a muscle strain is damage or tear to a muscle and its attaching tendon.

This occurs as a result of undue pressure on muscles while lifting weights or doing other types of exercise.

There can be a bruise in the area of the muscle damages and pain as a result of irritation of the nerve endings in the area.

Common signs: Swelling, bruises or redness of the area of muscle pull/strain, pain, weakness of the muscle or tendons and inability to use the muscle at all.

Home care: If you feel like it’s nothing serious and you can handle it by yourself, that’s okay. Muscles pull/strains aren’t complicated and can be treated at home.

  • The swelling can be best managed by applying ice packs. Ice shouldn’t be applied to bare skin. A protective covering such as a towel should be used to apply the ice.
  • Maintain the strained muscle in a stretched position.
  • Protect the strained muscle from further injury. Avoid the activities that cause the strain or other activities that might hurt the strained muscle.
  • Immobilize the strained muscle by using an elastic bandage. This will compress the muscle, protect it and decrease swelling.
  • Elevate the injured area to decrease swelling.

If you think the muscle damage is significant, you can’t walk or feel severe pain, in this case, it’s better to see a doctor for better treatment.

2. Ligament Sprains

Mam with elastic bandage on his left leg can be seen sitting down. Common workout injuries, prevention and management.Sprain are damages to the ligaments. These are thick bands of cartilages that attach bones to bones e.g. the knee ligaments that connect the femur (thigh bone) to the tibia (shin bone).

Sprains usually occur as a result of falling or the result of an outside force displacing the surrounding joint from its normal alignment.

The most common sprain while working out or exercising is the ankle sprain.

You could easily twist your ankle or fall down while exercising and this might tear the ligaments of your ankle causing an ankle sprain. This is also common in sports such as soccer, basketball and volleyball.

 Common signs: Joint stiffness, tenderness, swelling and redness, bruising, cold or numb feet.

Home care: Same as with muscle strains:

  • Apply ice packs to reduce swelling and pain
  • Immobilize the joint e.g. with an elastic bandage or check your local pharmacy for other types of joint immobilizers.
  • Protect the sprained joint from further injuries. Rest and restrict movement of the joint.
  • Elevate the injured area to decrease swelling.

Sprains and strains usually are able to heal on their own but in cases, whereby you think it is severe, see a doctor.

3. Tendinitis

This is the inflammation or irritation of a tendon. A tendon is a strong piece of tissue in the body connecting a muscle to a bone.

Several physical activities including working out can cause tendinitis.

The most common places tendinitis occur in the body are; the base of the thumb, elbow, shoulder, hip, knee and Achilles tendon.

 Common signs: Swelling, redness and pain at the site of the tendon and surrounding area, Loss of motion in the region affected.

Home care

  • Apply ice packs to reduce swelling
  • Rest the injured area
  • Avoid activities that will aggravate the situation
  • Take over the counter anti-inflammatory drugs or gels e.g. Ibuprofen

If the condition doesn’t improve in a week, see a doctor.

4. Shoulder Injuries

The shoulder joint is a very delicate and well-protected joint. It is the most mobile joint of the body. It’s also joint you’re likely to use the most if you’re doing fitness. Unfortunately once this joint is damaged one, there is a greater probability of recurrence.

Common shoulder injuries are Rotator Cuff Tendinitis and Dislocated Shoulder.

Rotator Cuff Tendinitis

This is the swelling of the rotator cuff tendon common in sports such as baseball, tennis and swimming. It’s also common in people who lift weights.

Common signs: Tenderness in the front of the shoulder or the midpoint of the arm. Pain and stiffness when lifting weights, weakness, difficulty and pain sleeping at night.

You can try using ice packs to reduce the swelling and over the counter anti-inflammatory drug such as Ibuprofen. Limit movement and try to immobilize the region.

If in one week, there is no improvement, see a doctor.

Dislocated Shoulder

This is when your upper arm bone pops out of its socket. The shoulder joint is susceptible to dislocation. Once this occurs, a recurrence is most likely to occur.

Common signs: Weakness, intense pain, numbness and tinging near the injury. Tenderness can be felt in front of the shoulder joint as the head of the humerus is obviously out of its socket, inability to move the joint.

 Management: It is necessary to reduce a dislocated shoulder back to its normal position. This is known as a closed reduction. This can be done by someone who knows the technique to do this.

If not, immobilize, reduce movement, take over the counter pain killers and call an ambulance or go to a nearby hospital.

Surgery might be necessary in some cases. So in any case, see a doctor for proper treatment.

5. Shin Splints

This term refers to pain along the inner edge of the shinbone(tibia).

It is caused as a result of the inflammation of the muscles, tendons and bone tissue around the tibia.

They typically develop after physical activity and are commonly associated with running and people new to fitness.

Measures that can reduce the pain include:

  • Application of ice packs
  • Resting
  • Stretching
  • Over the counter pain killers

If the pain doesn’t go in a weeks time, it’s better to see your doctor to rule out other Shin problems.

6. Fractures

This is a situation whereby a bone or bones are broken. It rarely occurs while exercising. It can occur in the case of severe trauma.

Women that have reached menopause are usually more susceptible to fractures while exercising. Most women reach menopause between the ages of 45 and 55 but menopause may occur earlier or later. This is because of osteoporosis i.e. a disease that weakens the bone.

The lack of estrogen in menopause has been linked to osteoporosis as a result, making the bones become softer and easy to break. A minor fall or accident may lead to fracture.

A common fracture is a hip fracture.

Likewise, low testosterone has been proven to cause osteoporosis in men.

Also, senile osteoporosis is as a result of the decrease in calcium absorption as we age.

If you happen to be in any of this group, you should be careful when exercising to avoid fractures.

Common signs: Pain, deformity of the fractured area, bruising and swelling, budging out of the broken bone, tenderness and movement, loss of function, inability to bear weight on the affected part.

 Management: In the case of fractures, it is best to see a doctor so that the correct diagnosis can be made and the best treatment administered.

Before then, you might want to immobilize the fracture, limit movement, rest and take over the counter pain killers such as Ibuprofen.

 Safety Precautions for Prevention of Workout Injuries

Safety and prevention should be your priority while working out. They will protect you from workout injuries. Some simple rules to follow

  • Don’t work out when you’re exhausted. It’s always best to workout early in the morning when you are feeling refreshed and your brain is working at 100 % or during the day.
  • Don’t overwork your muscles. Have a workout plan.
  • It’s best to work out a group of muscles or part of the body in one day and the other parts in other days.
  • Don’t carry too much load than you can handle. Start small and Increase the weights over time.
  • Understand how your muscles work.
  • Eat something before workouts or immediately after workouts.
  • Drink enough water before, during and after your workouts.
  • Do stretching exercises before and after your workouts.  This will prepare your muscles for the workouts and relax them after the workouts, preventing workout injuries.
  • Have a diet plan tailored to your goals.  Your fitness is 70% of what you eat and 30% of what you do. Eat a balanced diet and enough fruits. 
  • If you are new to fitness, you might want to have a fitness instructor to put you through at first, so you can avoid workout injuries.
  • If you feel pain or worn stop. Rest and try other exercises. If the pain continues to pay attention and try to identify the cause of the pain.


  1. Workout Injuries: Prevention and Treatment by WebMD
  2. Muscle Strain by WebMD
  3. Strain Vs. Sprain by verywell health
  4. What Is an Ankle Sprain by WebMD
  5. Tendinitis by WebMD
  6. Common Shoulder Injuries and Conditions by Chicago Orthopedics and Sports Medicine
  7. Shin Splints by OrthoInfo
  8. Osteoporosis and Menopause by WebMD

Dr Klas

Dr Klas aka Dr Emmanuel Adeniran is a medical doctor, a health educator, and a fitness enthusiast who has been into fitness for more than five years. He is willing to share his knowledge and experience with you.


Matt · 3rd June 2019 at 12:46 am


Luke · 3rd June 2019 at 1:23 am

The humerus is the longest bone present in the upper arm. When there is a crack or a break in this bone then it is called as Humeral Fracture or broken humerus. The humerus is a part of the shoulder joint and connects with the shoulder blade and also connects to the radius and the ulna, which are the bones of the forearm to form the elbow joint.

Charlene · 3rd June 2019 at 2:47 am


Blois · 3rd June 2019 at 4:51 am

The humerus — also known as the upper arm bone — is a long bone that runs from the shoulder and scapula (shoulder blade) to the elbow. Fractures of the humerus are classified in one of two ways: proximal humerus fracture or humerus shaft fracture.

gamefly free trial · 3rd June 2019 at 2:23 pm

Good day! Do you know if they make any plugins to assist with SEO?
I’m trying to get my blog to rank for some targeted keywords but I’m not
seeing very good success. If you know of any please share.

gamefly free trial · 4th June 2019 at 3:14 am

Hmm it seems like your blog ate my first comment (it was super long) so I guess
I’ll just sum it up what I had written and say, I’m thoroughly enjoying your blog.
I too am an aspiring blog writer but I’m still new to the
whole thing. Do you have any helpful hints for newbie blog writers?
I’d certainly appreciate it.

gamefly free trial · 4th June 2019 at 2:42 pm

Hi, yup this paragraph is genuinely pleasant and I have learned lot of things from
it regarding blogging. thanks.

gamefly free trial · 4th June 2019 at 7:46 pm

It’s remarkable to go to see this website and reading the views of all friends regarding this paragraph, while I am also eager of getting know-how.

Brian · 5th June 2019 at 4:01 am

After the initial pain of dislocating your shoulder wears off, you’ll probably want to get moving again in some way. What types of exercise are OK really depend on the degree of your dislocation — partial or full — and the advice of your doctor.

gamefly free trial · 5th June 2019 at 9:35 am

whoah this blog is fantastic i like studying your posts.
Stay up the great work! You already know, a lot of persons are looking round for this
information, you could aid them greatly.

India · 5th June 2019 at 10:22 am


Deshaun · 5th June 2019 at 11:04 am

Muscle strains and lumbar sprains are the most common causes of low back pain.A low back muscle strain occurs when the muscles of the back are abnormally stretched too far. A lumbar sprain occurs when the ligaments, the tough bands of tissue that hold bones together, are torn from their attachments. Differentiating a strain from a sprain can be difficult, as both injuries will have similar …

Sarah · 5th June 2019 at 1:06 pm


gamefly free trial · 5th June 2019 at 3:45 pm

WOW just what I was looking for. Came here by searching for gamefly
free trial

Teresa · 6th June 2019 at 8:56 am

You don’t need a gym membership to melt that unwanted flab and look fit. In fact, you don’t even need equipment. Use this super-simple body-weight workout from The Women’s Health Big Book of Exercises to burn fat, tone every muscle and improve your fitness. How do it: Perform this workout as a circuit, completing the prescribed number of repetitions of each exercise without resting.

gamefly free trial · 6th June 2019 at 4:47 pm

Outstanding story there. What happened after? Take care!

gamefly free trial · 6th June 2019 at 8:59 pm

Howdy! I’m at work browsing your blog from my new iphone!
Just wanted to say I love reading through your blog
and look forward to all your posts! Keep up the great work!

gamefly free trial · 7th June 2019 at 9:13 pm

Quality articles or reviews is the crucial to
interest the viewers to go to see the site, that’s what this web
page is providing.

Natasha · 9th June 2019 at 3:35 pm

A femur fracture is an injury to the thigh bone usually caused by trauma. The treatment can vary based on the location and pattern of the break.

Clint · 10th June 2019 at 3:41 am

Immobilize the Shoulder. ADVERTISEMENT. When you are suffering from acute shoulder pain one of the first steps that you need to take is to decrease the inflammation …

Tatiana · 10th June 2019 at 2:49 pm

Workout Routines The best upper-body workout Make enormous gains fast with this intense arms, chest , back, and abs routine.

Logan · 10th June 2019 at 3:19 pm

A dislocated shoulder blade is one of the most common dislocated joint injuries to the body. Symptoms of a dislocation include acute, severe pain, numbness, tingling …

Enrique Pasion · 21st June 2019 at 7:59 am

Have been trying to find out the best practices and treatment to my injury sustained during strenuous exercise. This post is very helpful for me.

ปั้มไลค์ · 21st June 2019 at 9:05 am

Like!! Thank you for publishing this awesome article.

Dominique Szczepanski · 27th June 2019 at 6:13 pm

Really loved the words

Like · 6th September 2019 at 5:57 pm

Photo Liker, Auto Liker, Increase Likes, Auto Like, Status Liker, autoliker, Working Auto Liker, auto liker, Status Auto Liker, autolike, Autoliker, Photo Auto Liker, Autolike International, Autolike, auto like, Autoliker, ZFN Liker

lee · 8th October 2019 at 11:20 am

thanks for the excellent ideas you put into your blogs! This is such a great read 🙂

Betsy Haken · 17th December 2019 at 12:23 pm

really nice

This is actually good facts my friend. you are a exceptionally well-proportioned novelist . i want to portion with you my website as well. command me what do you deem fro it

articole pescuit

Thankyou again for posting such good content. Cheers

Cornell Maselli · 17th December 2019 at 2:07 pm

really nice

This is really beneficial tidings my friend. you are a very good novelist . i hunger to portion with you my website as well. proclaim me what do you think fro it

articole pescuit

Thankyou again for posting such good content. Cheers

Antony Plaster · 4th January 2020 at 11:29 pm

Hi, I have to say it was a really good experience for me personally when I looked around your website. I hope you don’t mind if I applaud you on the quality of the work and to send you the very best of luck with it as you progress in the coming months. It undoubtedly was a pleasant adventure to look at your website and I will certainly be stopping by again before long to see exactly how you are doing. Thanks and hopefully I’ll no doubt see you here very soon – Antony Plaster

Royal CBD gummies · 18th February 2020 at 8:48 pm

I truly appreciate this blog. Want more.

vurtil opmer · 29th March 2020 at 4:10 am

I saw a lot of website but I conceive this one has got something special in it in it

Leave a Reply

Your email address will not be published. Required fields are marked *