Going to the gym is great for our physical and mental health, particularly when the weather turns colder and it is not so easy to exercise outdoors. Working out in the gym improves cardiovascular health, increases stamina and builds muscle and bone strength. But if you overdo it, you can injure yourself and this can set back your training regime and may impact your ability to work or perform everyday activities.
So, what types of injuries are associated with pushing yourself too hard in the gym and is there anything you can do to avoid them?
Research study
A team of researchers in Saudi Arabia carried out a cross-sectional study into the prevalence and types of overuse injuries in gym centres. Their findings were published in July 2024 in PubMed Central.
The researchers used online surveys, distributed through social media apps, and collected data using a validated Google form questionnaire. They asked about the participants’ demographics, how often they attended the gym and for how long. Participants were invited to talk about injuries related to their gym workouts, including the type and location of the injury. Finally, they used the Oslo Sports Trauma Research Centre (OSTRC) overuse injury questionnaire which includes questions about difficulties in participation, reduction in training schedule, impact on performance and symptoms.
The study included 1012 participants, more than three quarters of whom (76.2%) were male. More than half of them (52.6%) were aged between 26 and 30. Sessions at the gym typically lasted one to two hours (68.3%) and the most common number of visits to the gym each week was four (39.6%).
The most commonly performed activities were bodybuilding (50.6%), running (45.8%) and weightlifting (45.1%) and the most frequently injured parts of the body were the shoulder (25.2%), knee (20.2%) and lower back (17.7%). Strains and muscle tears or ruptures occurred in 35.7% of cases, followed by muscle cramps/spasms (19.3%). Other types of injuries included tendinosis/tendinopathy, which was higher in crossfit and during longer gym sessions (lasting one to two hours). Shorter gym sessions (under an hour) were associated with injuries such as muscle cramps/spasms and hematomas.
Participants who got injured reported that it resulted in them going to the gym less often and a reduction in their training schedule. Unsurprisingly, the injuries affected their performance and led to an increase in pain while training.
Why overuse injuries occur
If you are training in the gym you are at risk of the types of injuries described above, along with stress fractures, which are the result of making repetitive movements which cause tiny cracks in the bone. Overuse injuries are a sign that you are doing too much, exercising for too long or pushing your body too hard. They can also be an indicator that you are using poor technique or incorrect footwear or protective equipment.
Preventing overuse injuries at the gym
Here are some measures you can take to reduce your risk of overuse injuries in the gym:
- Build up your fitness and the intensity of your training schedule gradually – ideally by no more than 10% a week. This gives your body time to adapt and avoids overloading the bones and muscles.
- Make sure you have a good warm up and cool down routine.
- Mix things up a bit and build variety into your training schedule. Mixing low-impact with high-impact activities means you are using different muscle groups rather than constantly overloading the same muscles by focusing on a single activity.
- Get professional coaching so you develop the correct technique.
- Make sure you are using the correct footwear and equipment for the activity you are doing.
- Ensure you know how to use the equipment in the gym correctly and abide by any safety guidelines.
Treating overuse injuries
Thankfully, most overuse injuries are avoidable but if you are unfortunate enough to injure yourself in the gym, it’s important not to push yourself to keep going. Stop and allow your body time to recover.
Use the RICE method (rest, ice, compression, elevation) to reduce pain and swelling and try taking painkillers to manage your symptoms. In the event of more serious injuries, or if the symptoms persist, seek professional help. A doctor or orthopaedic consultant will be able to arrange diagnostic tests and provide a detailed treatment plan to help you get back to the gym as soon as possible.
Professor Joseph Queally specialises in diagnosing and treating overuse injuries and can offer advice on prevention. Contact us for more information.
