Workout Injuries: Prevention and Treatment

Workout injuries happen, and the reasons vary from not getting enough rest to not warming up properly. Also, no matter how experienced or fit you are, there’s still no guarantee – anybody can get injured. Fortunately, that risk can be reduced if you take certain precautions. With that in mind, here are a few tips that should help you prevent and treat workout injuries.

Ankle sprain

Twisting an ankle can happen when running, regardless of whether you’re doing it outdoors or indoors. For example, if you lose your focus while running on a treadmill, you can easily make a wrong step and lose your balance. Similarly, if you tend to run on uneven terrain, you’re also increasing the chances of spraining your ankle.

The best way to prevent this is to stay on even ground when running outside. If you’re using a treadmill, most of them have a clip that you can attach to your clothes. The clip stops the treadmill if you fall off. As for the treatment, most sprains will heal on their own. However, if the pain becomes too much, you shouldn’t hesitate to see your doctor.

Shin splints

Another injury common in runners, shin splints is a type of muscle inflammation that can happen even after only a few workouts. However, it mostly happens when you increase the intensity of your exercises. Worn-out shoes and running on a bumpy terrain play a role as well.

So, make sure to always wear comfortable shoes when running. When increasing the intensity of your workouts, do it gradually. Also, don’t neglect the warm-up exercises. If the injury still happens, give your body time to rest. Put some ice on the shin, and take some painkillers if needed.

Lower-back strains

Sharp pain in your lower back during exercising means that you should take it easy. It could also mean that your form is not correct. Moreover, if your exercises include a lot of twisting motions, you could also strain your back.

The best way to stay safe, for starters, is to learn how to maintain a neutral back position. In other words, it’s all about the form, and you should master it before you put any weight on your back. If you do hurt your back, don’t hesitate to visit Darlinghurst medical centre and have a professional examine you. After all, back injuries often imply spine injuries, and those should never be taken lightly.

Stress fractures

These tiny fractures happen when you jump too much in one place or when you jump too often. They mostly appear in the foot bones, and they can lead to pain when exercising, walking, or even just standing. In some cases, the injured area may also swell.

If left untreated, stress fractures can lead to chronic pain due to not healing properly. To prevent stress fractures, increase the intensity of your exercises gradually. As for the treatment, it will vary depending on the location and the severity of the fractures, but you should visit your doctor as soon as you start feeling pain.

Biceps tendinitis

If you start feeling pain in the front part of your shoulders or if you start feeling any upper-arm weakness, you might have biceps tendinitis. Sports such as swimming, tennis, skiing, and golf, can all lead to this injury.

To prevent this inflammation, vary your activities, and try to avoid repetitive overhead movements. Also, rest between your workouts, and practice good posture. The initial treatment includes avoiding activities that could worsen the condition, resting, and using anti-inflammatory gels.


No matter how careful you are, injuries can still happen. This is why it’s important to know how you can prevent them and what you can do to treat them. By knowing what to do, your injuries will be more likely to heal properly, and you’d be able to get back on track sooner.