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10 most common bodily injuries and how to prevent them

1. Hamstring strain

“Muscle strains and strains are the ones I see the most,” McLean said. The most common causes of knee strain are poor performance and irregular shape. Runners are very flexible when running the fastest. The faster you walk, the more pressure you put on as you extend the punch. It takes at least four weeks to heal this type of injury. It can often take longer because every day we put more pressure on the muscles. The best way to avoid injury is through strength training. Long-term elevator recommended.

2. Ankle sprain

“Every one leg exercise, when standing on one leg, puts your ankle at risk,” McLean said. “The ankle is a very flexible joint, ankle dislocation occurs when the foot is rotated. This unnatural movement damages the ligaments that are outside the ankle, a good way to reduce this painful injury is to do mobility exercises to prevent loss of balance and strength .

3. Bicep tendon rupture

Biceps curls are one of the most common exercises in the gym. Lifting the dumbbell too heavy, however, is a recipe for injury. The same thing can happen if you lose weight fast. The best way to prevent biceps tendon rupture is to lift weights that you know you can hold while maintaining the right technique.

4. Achilles inflammation

According to one study, more than half of runners suffer from Achilles tendonitis, because they have a weak spot in the heel. Because of this, swelling around the tendon is a common injury. People who increase the number of kilometers traveled too early or increase the slope too quickly are at risk. Don’t be impatient with your training and follow a smart plan made by a professional. “Rome wasn’t built in a day,” McLean said. “It takes time to get fit.”

5. Rotator cuff strain

Rotator cuff is a group of muscles around the shoulder joint. The most common cause of injury is repetitive movements that require overhead movements. “Repetitive movements like that are not natural for the body,” McLean said. “Ligaments expand with time.” The risk increases with age, because the tendons worsen. The best way to avoid these common injuries is to exercise to maintain your body fitness as you get older. Many repetitions of strength training are very important.

6. Groin pull

Groin pulls are very common, according to McLean. “They usually happen during squats, lunges and sprinting.” People need to warm up the inner thigh muscles before they exercise. This will make them pliable. The best you can do when you have a groin injury is compress the muscles, put ice on the strained area and rest.

7. Shin splints

“Shin splints happen over a long period of time,” McLean says. Strength imbalances and differences between the amount of stress on the back and front of the leg are the usual causes. “Incorrect mechanics are a big reason.” One example is the popular box jumps – people are supposed to land quietly on the ball of their toes because the impact is then spread evenly. “When the body doesn’t absorb force correctly, it hurts,” McLean says.

8. Foot injuries

You can hurt your feet doing any kind of athletic activity. Such injuries can be sudden or linger over time if the foot rolls inward or outward too much. People are sitting down most of the day with crunched back and rounded shoulders. When they get up, all of their weight falls on the front of the feet. A common injury is inflammation of the tendons of the big toe. It happens when a person jumps off on it (think step-ups and the likes). Wearing the wrong sneakers can also contribute.

9. Lower back pain

“Lower back pain is very common,” McLean says, and it can be caused by numerous factors. The most common one is improper form during weightlifting. “I like to always start off with core stability exercises incorporated in warmups,” he says. Proper posture is crucial to preventing back injuries. “Planks are very useful.” Such spinal mobility drills have to be included in every workout.

10. Neck pain

Misalignment in you back will hurt your neck. Rounded shoulders and arched neck will only intensify the pain. Unfortunately, this is the position most people are in when they are at work – sitting down staring at a monitor with crunched back. That poor posture accompanies you to the gym, and a lack of mobility puts extra pressure on the lower back and neck. That’s why some doctors never do exercises that require you to sit down. “You’re only applying the same pressure on your body” and the idea is to move around and as much as you can,” according to Chris Leib, a doctor of physical therapy at Movement Professional.

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