5 Common Fitness-Related Injuries and How fit20 Makes Sure They Don't Happen
Credit: Australasian Leisure Management
Personal trainers usually hear similar stories of why people have not pursued exercise for a long period of time. Most of those stories begin with an injury and end with fear that they will reinjure themselves again. According to Psychology Today, one of the big fears that people encounter when trying to take up exercise is getting injured or reinjuring a part of their body that has caused them trouble for years. It is not uncommon to go into exercise favoring a certain body part. I had a client tell me that there was no way he could do the leg press because he was scared he would hurt himself and be out for another few months. Perhaps he hadn’t thought that strengthening his knee was the answer to solving his knee problems. At a program like fit20, it is possible to work around pre-existing injuries all while strengthening the area that scares you the most. Below is a list of some of the common injuries that we hear about while people have worked out before coming to us and what we do to counteract the possibility of injuries in our studios.
1. Knee Pain
Have you ever heard a reak, crackle, or pop sound in your knee joints, causing you a lot of pain when performing a simple squat? It is not uncommon and it is mostly due to muscle imbalances around the joint and improper knee alignment when performing lunges and leg presses. On top of that, the weight that you are lifting may be too much for your joints since your knees are out of position.
Fit20’s Answer: As opposed to your normal range of motion, fit20 shortens your range of motion and customizes your movement making for a more comfortable transition to begin strengthening the knee. Along with making sure your knees are aligned correctly on every single push, we extend your range of motion as your knee recovery progresses.
2. Rotator Cuff Injuries
Held together by four different muscles that stabilize your shoulder joint, the rotator cuff is easily injured when performing too many overhead movements with improper shoulder positioning and overall bad posture. Lat pulldowns and chest presses become increasingly difficult and the pain doesn’t get any better when you try to strengthen your shoulder area back up. A common way that people hurt their rotator cuff is simply trying to push up too much weight without warming up or stretching properly.
Fit20’s Answer: One of the most important things to fit20 is starting a member out at a manageable weight so they can build strength up safely without the risk of getting injured. When performing the chest press we take pressure off your shoulders by helping you find a healthy, steady grip on the handles while coaching you through the correct posture. Fit20’s trainers ensure you keep your shoulders down and stay relaxed while pushing through the difficult part of the exercise.
3. Lower Back Pain
Lower back pain could be the most common on this list because our jobs, whether sitting at a desk or performing heavy labor, cause us to slouch or lift things that are too heavy and cause back pain. At the gym, it is hard to maintain the correct posture when performing back exercises like deadlifts or exercises that contain twisting motions. Squats are also culprits of nerve compression or herniated disks because people lift too much weight with a slouched upper back.
Fit20’s Answer: First of all, you won’t be doing any squats at fit20 so the risk of back injury is already lower. Second, we have a back extension machine that we can adjust in order to make you feel more comfortable when exercising your lower back. Along with coaching you through the correct posture (shoulders back and maintaining a neutral spine), we make sure the weight is placed on the correct spot of your back and your range of motion doesn’t allow you to put unneeded pressure on your lower back.
4. Elbow Pain
Elbow pain can show up in a number of ways, most commonly in the form of tennis elbow. Even if you don’t play tennis, this type of tendonitis happens when you perform too much of the same exercise, over-curl your wrists on bicep curls and lat pulldowns. Doing repetitions too rapidly with too much weight is also a common way to injure your elbow.
Fit20’s Answer: We help you create good habits with your wrists and don’t allow you to compensate by curling your wrists unnecessarily. On machines like the lat pulldown, we lower your range of motion closer to your body to stop you from extending your arms and potentially reaggravating your elbow. On the chest press, we make sure your elbow and your wrists are aligned, pushing you to sustain that position throughout the exercise.
5. Pulled Groin
Groin pulls are fairly common and occur in exercises that have more explosive movements. Jump squats, lunges, and sprinting are all ways that you can pull your groin but a lot of people tend to ignore their adductor and abductor muscles when exercising, meaning that your inner thighs don’t have the strength to perform explosive exercises safely. This is one that we have to be careful with as we age because our muscles naturally tighten as we age, making it more likely to happen if we don’t stretch consistently.
Fit20’s Answer: We make you work out your adductor muscles by performing a clamshell-type movement, where you squeeze your legs together to work out your inner thighs. If you lack flexibility, we can change your range of motion to make sure your legs start closer together so you don’t feel uncomfortable when you start pushing against the resistance. It is also highly recommended to do a few stretches to help your groin out before you come in since fit20 has three exercises that train your lower body.
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