Gym injuries on the rise: Orthopaedic surgeon warns against common workout mistakes

The rise in gym-related injuries has coincided with the increase in fitness culture and the influx of people to gyms.

Many of these injuries result from poor form while exercising (i.e., lifting weights without proper technique), rather than exercising itself. Performing deadlifts, squats, or overhead presses with poor posture creates excessive stress on the spinal column and joints, resulting in an increased likelihood of chronic back pain and/or torn muscles.




Another common mistake made by gym-goers is doing an intense workout without properly warming up their muscles first. Cold muscles are much more at risk of developing strains than warm muscles, so it is essential to properly warm up muscles before performing an intense workout. The result of this mistake is that many individuals rush into their high-intensity workouts without properly warming up first.

Overtraining has become increasingly prevalent among first-time fit individuals and young adulthood as a result of social media fitness influencers. Repetitively training the same muscle groups with insufficient rest can result in stress fractures, ligament injury, and permanent joint deterioration. Orthopaedic professionals have cautioned that ignoring early indications of pain is a huge mistake because attempting to work through discomfort, thinking it is a normal experience, can easily convert minor muscular strains into much greater problems requiring extensive rehabilitation time.

To remain safe while exercising, we recommend that you learn proper form by working with a qualified professional, properly warm up and cool down, give your body time to recover and listen to warning signals from your body while working out. Exercise is vital to one's health, however, if performed incorrectly, it can potentially cause more harm than good.

The risk associated with using inappropriate footwear, not calibrating exercise equipment properly and no available supervision invites additional risk especially to those just beginning to work out. Surgeons stress the importance of fitness being developed at an individual's own unique pace; it should not be competitive but instead tailored to suit each person's individual needs.

Dr. Akhilesh Yadav, Director- Orthopedics & Joint Replacement, Max Super Speciality Hospital Vaishali