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Injuries during a workout are very common. Either for a veteran trainee or a newbie, chances of getting injured during a workout are the same. These injuries could range from just a sprain all the way to a broken bone, which most will recover from after having enough rest and the right attention.

The most common body parts which incur injury (in no particular order):

  1. Shoulder
  2. Back
  3. Knee

However, it doesn’t mean that you should stop lifting those extra weights. Through this article find out the reasons for the injuries and, the prevention measures that you can take to minimize the occurrence of these injuries.

1. Shoulder:

There are various reasons for a shoulder injury-
a. Not performing the workout properly,
b. Overlapping shoulder tension with added intensity,
c. Not giving enough time for muscle recovery.


  • Perform the workout with proper form and technique. Proper shoulder alignment, as instructed by your trainer.
  • Avoid too heavy weights. Incrementing weight little by little is ok. But increasing it too much at once, is risky.
  • If you have had a rough day at work with plenty of shoulder flexion it is recommended to rest or spread your work loads over the week.

2. Lower Back:

The reasons for lower back injuries are most common from lifting too heavyweight with poor technique. After or during a grinding workout if you feel acute pain in the lower back you should stop immediately and visit your local health professional.


  • Displacing the lifting weight from the hip to your legs.
  • Learn proper posture and body-form
  • Avoid turning/ twisting motions while lifting heavy weights.
  • Build-up good core strength, by doing more planks and transvere abdominal exercises. It will help in supporting the back.

3. Knee:

Torn Meniscus ( is the most common type of knee injury. The main reason for its cause is the sudden and swift circular motion through your knee. Especially when you are lifting a heavyweight. The common symptoms are swelling or stiffness in your knee, feeling pain while twisting or rotating your knee, or difficulty in fully straightening you knee.


  • Try to avoid the sudden twist or rotating motion through your knee. Or be careful while doing such workouts.
  • Avoid deep squats, that is don’t let the hips go below the knee.

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