Workout Injuries: What they are, why they Occur and How to Treat Them

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 Workout injuries are a real let down. They limit or restrict your workouts.  They can occur for a variety of reasons. For example, working out with improper form, little or no warm-up, overexertion, or pushing too hard.

Some injuries may decrease your motivation to exercise, especially if they last a long time. However, workout injuries can happen anytime and anywhere. Typically, they occur when you are doing high-intensity workouts or lifting weights. This is because people exercise excessively, which might tear muscles or worsen existing injuries. It is, therefore, important to become familiar with the common types of exercise injuries and actions to take before getting medical attention. The main goal is to reduce pain and prevent the injury from getting worse before medical help arrives.

Some typical injuries experienced while working out are listed below.

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Back Injuries

Some examples of back injuries include herniated discs, muscle spasms, or lower back pain. Back injuries may be caused by using improper form to lift heavy weights. They may also be caused by performing workouts that put excessive strain on the back.

Cardiovascular Issues

Examples of cardiovascular issues include heart palpitations or irregular heartbeats. Cardiovascular issues may result from intense workouts without proper pre-conditioning.


Symptoms of a concussion include confusion, dizziness, balance problems, headache, irritability, difficulty communicating or speaking, drowsiness, loss of consciousness or memory, etc.  These symptoms are not obvious and might not manifest immediately. Nonetheless, you should visit the nearest hospital immediately if you suspect a concussion to get the right help.

Concussions are common during workouts that cause you to fall, collide heads, or any impact on the head from a piece of equipment you might be using.

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You may notice a dislocation if the joint is swollen, bruised, looks out of place, or is difficult to move.

A dislocation happens at a joint when two bones are forced out of their positions. This is normally a temporary injury that deforms or immobilizes the joint, mostly in the shoulders.

If you notice you have dislocated a joint, you should first avoid using or manipulating it. During first aid training, you always get information on how to treat a dislocated joint. For example, you should use ice in the area. Paracetamol and ibuprofen will help treat the pain before you get medical attention.


Fractures can occur during activities with high impact or when heavy weights are involved. Stress fractures, caused by repetitive stress on a bone, can also happen due to overtraining without adequate rest.

Fractures are painful, and they happen when you break a bone. An open fracture is when the bone penetrates the skin, and this kind of injury comes with intense pain, deformity, swelling, and difficulty moving. If you think you have a fracture, you should stop moving. Apply ice because of the swelling and elevate the limb to prevent losing too much blood. You should also cover an open wound to prevent infection.

Heat-Related Illnesses

Heat-related illnesses can result from inadequate hydration and excessive physical exertion. This is especially true in hot and humid conditions, where individuals can experience heat-related issues like heat exhaustion and heatstroke.

Joint Injuries

Joint injuries can include issues like dislocations and subluxations, where a joint is forced out of its normal position. Overexertion or incorrect technique during exercises can contribute to joint injuries.

Ligament Tears

Ligaments are tough bands of tissue that connect bones to other bones, stabilizing joints. Sudden movements or improper landing during activities like jumping or twisting can cause ligament tears. Examples of tears in these structures include an anterior cruciate ligament (ACL) tear in the knee. Recovery from ACL tears can take time.

Overuse Injuries

Overuse injuries develop over time due to repetitive motions and inadequate rest. They include conditions like tendinopathy (chronic tendon pain), stress fractures, and chronic muscle strains.

Pulled Muscles

Pulled muscles can occur during activities that involve sudden movements, such as sprinting or lifting heavy weights. A muscle pull, also known as a muscle tear or muscle strain, can happen when a muscle is overstretched or forcefully contracted.

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Strains and Sprains

Strains and spraints are among the most common workout-related injuries. Strains involve the stretching or tearing of muscles or tendons, while sprains involve the stretching or tearing of ligaments. These injuries can occur from lifting weights improperly or performing exercises with incorrect form.

During a workout, sprains and strains can occur on different body parts, like the ankle, elbow, or knee. A sprain happens when there is a tear in the ligament, the tissue that connects bones to joints.

A strain, on the other hand, involves a tear on the muscle or tendon. The tendon is a tissue that connects muscle to the bone. You may experience symptoms like swelling, pain, and limited movement on the affected joint. Muscle strain also comes with symptoms like cramping, muscle spasms, etc. Once you get a strain or sprain, it is important to rest, put ice on the injury and apply compression. Remember to elevate the limb to reduce swelling and blood flow while waiting for help.


Tendonitis is the inflammation of a tendon, which is the tissue that connects muscle to bone. It can result from overuse or repetitive motions, often seen in activities like running, jumping, or lifting weights.


So now you have become familiar with common injuries you may incur during workouts. Therefore, it is crucial to know how to apply first aid to the injured part before you get medical help. First aid training is vital and something you should be familiar with so you will always be safe and calmly handle injuries during workouts.

To minimize the risk of these injuries, it’s crucial to prioritize proper warm-up, maintain good form, gradually increase intensity, use appropriate equipment, and listen to your body. If an injury does occur, seeking medical attention and allowing adequate time for recovery is essential for preventing long-term complications. It’s also a good idea to consult with fitness professionals or personal trainers to ensure that your workout routine is safe and tailored to your individual needs and capabilities.