When you step into the gym, your goal is to build strength, boost endurance, and improve overall fitness—not to get sidelined by an injury. But, even when you have the best intentions, gym injuries can happen. If they do, you may be forced to take time off to recover, hindering your progress. In today’s blog, we’ll explore some of the most common gym injuries and, more importantly, how to prevent them. This, in turn, will help you stay on track with your fitness journey at AFAC gym in Thornton, Colorado.

What Are the Most Frequent Gym Injuries?

Consistent gym exercise is beneficial for your body and generally safe for most people. However, like with any physical activity, there’s always a risk of injury. These injuries can vary, including anything from muscle strains and sprains to back pain. Below, we’ve listed some of the most frequent injuries experienced at gyms worldwide.

Tendonitis

Tendinitis occurs when a tendon becomes irritated or inflamed. Tendons are thick, fibrous tissues that connect muscles to bones, and they can be injured during exercise.

Common causes include:

Overuse
Poor technique or form
A sudden increase in the intensity or duration of workouts
Limited mobility or flexibility
Pre-existing conditions like arthritis

Tendinitis isn’t always visible, but it’s definitely something you’ll feel. It may present as a dull ache or a sharp, stabbing pain. The affected area could be tender to the touch, swollen, or stiff.

This condition can occur in various parts of the body, including the biceps, knees, shoulders, elbows, wrists, ankles, hips, or fingers—essentially, any place where tendons are present.

Knee Injuries

Knee injuries can arise from a sedentary lifestyle combined with sudden, intense movements during workouts at the gym, putting significant stress on the knee. Even for those who exercise regularly, heavy lifting or repeated activities can strain the knee muscles and joints, leading to discomfort or pain. Additionally, weak hip muscles can contribute to knee pain during exercises like lunges or squats.

Meniscus injuries are among the most common exercise-related injuries, affecting both younger and older individuals. The meniscus is a c-shaped cushion within the knee made of a rubbery tissue called fibrocartilage. It acts as a shock absorber, protecting the smooth cartilage in the knee and providing stability. However, the meniscus is particularly susceptible to injury because it is relatively thin and has limited blood supply.

To reduce the risk of this type of injury, it’s important to avoid deep squatting exercises where the hips dip below the knees. Exercises that involve significant twisting should also be performed carefully and with proper form, as this movement puts considerable stress on the meniscus.

Treatment options for meniscus injuries range from rest, anti-inflammatory medications, and ice, to physical therapy and injections. Persistent symptoms like pain and loss of range of motion may require surgical intervention.

One of the most common culprits for knee injuries is HIIT (High-Intensity Interval Training). While HIIT workouts are effective for improving conditioning and reducing body fat, they demand strict attention to technique to be performed safely.

The good news is you don’t have to abandon your HIIT workouts. Here are some ways to protect your knees while training:

When jumping, land with soft knees—keep them slightly bent on landing instead of locking them straight. This helps absorb the impact and reduces stress on the knee joints.
Consider modifying jumps by performing the motion without the impact. For example, bend your knees, stand up, and reach your arms up without actually jumping.
Avoid letting your knees move forward past your toes during lunges or squats. Use a mirror to ensure your knees don’t go beyond a 90-degree angle in a lunge. When returning to a standing position from a squat or lunge, press down through your heels to engage the muscles in the back of your legs, rather than pressing through your toes, which can put excessive pressure on your kneecaps.

Lower Back Injuries

Most lower back injuries result from lifting too much weight or using improper form. These injuries can affect various structures, including muscles, discs, and bones. How can you tell if you’ve hurt your lower back? You might experience soreness, or it could feel like a pulling sensation or a dull ache. A common example is a muscle strain, which frequently happens at the end of a workout when you’re pushing for that final repetition. At this point, the combination of workout load and muscle fatigue can lead to injury. Injuries can become more serious if rotational forces are involved, potentially damaging discs or even bones. Treatment options for back injuries include physical therapy, NSAIDs, various back injections, and, in some cases, surgery.

So, how can you prevent these lower back injuries?

Avoid lifting by bending at the hips; instead, squat down and lift with your legs.
When lifting objects off the floor and squatting, ensure your knees don’t extend past your toes.
Keep your feet shoulder-width apart during exercises.
Avoid twisting or turning motions when carrying heavy objects.
Focus on building strong core muscles to protect your lower back.

To strengthen your core, incorporate exercises like planks into your routine. This will help ensure that when you perform movements like lifting, bending, or squatting, your core is engaged and can support and protect your lower back.

Lower back pain could indicate that you’ve strained the muscles around your spine. If you experience a sudden pinch, pull, or twinge, you’ve likely overexerted yourself, which could potentially lead to nerve compression or a herniated disc. This is a serious issue and shouldn’t be taken lightly. It’s important to stop the activity immediately and seek advice from a healthcare professional.

Pulled Hamstrings

A pulled hamstring happens when one or more muscles or tendons in the hamstring group are torn or stretched beyond their capacity. The hamstrings are located at the back of the thigh, running from the hip to just below the knee. These muscles are involved in bending the knee and extending the hip, making hamstring injuries common during leg workouts at the gym, though they can occur in other exercises as well.

There are several factors that can lead to a pulled hamstring, including:

Overstretching
Skipping a proper warm-up
Fatigue
Poor form
Sudden explosive movements
Limited flexibility

When you pull a hamstring, you’ll likely feel a sharp pain in the back of your thigh. You may also experience swelling, bruising, or difficulty walking.

Shoulder Injuries

Rotator cuff injuries are some of the most common workout-related issues seen by orthopedists and sports medicine professionals. These injuries often result from common training mistakes. The most frequent cause is performing shoulder exercises too often without allowing the muscles and tendons sufficient time to recover. Additionally, jumping into intense workouts without gradually increasing the intensity can strain the rotator cuff, leading to inflammation and injury.

Rotator cuff injuries can affect anyone, regardless of age. Many patients report hearing an audible “pop” accompanied by sudden pain and swelling in the shoulder, typically after lifting heavy weights, especially overhead. In such cases, MRIs often reveal an acute rotator cuff tear, which frequently requires surgery to reattach the tendon to the bone for proper healing and restoration of function.

Treatment varies depending on the extent of the injury. Minor tears might be managed with anti-inflammatory medications, injections, or physical therapy, while complete tears usually necessitate surgical intervention.

To prevent shoulder and rotator cuff injuries, it’s crucial to maintain proper form and avoid lifting excessively heavy weights. Here are some tips to help you protect your shoulders:

When performing exercises like bicep curls or tricep extensions, keep your shoulder heads aligned under your ears.
Avoid rounding your shoulders forward or hunching them up; instead, keep them in a neutral, relaxed position throughout the exercise.
Ensure the weight isn’t too heavy, which could pull your shoulder out of alignment.
Always start with a lighter weight and focus on perfecting your form in upper body exercises before increasing the load.

Elbow Pain

Have you ever heard of golfer’s elbow, tennis elbow, lifter’s elbow, and similar conditions? Elbow pain can manifest in various ways, with the most common being lateral epicondylitis, also known as tennis elbow. Even if you’re not a tennis player, this condition can develop from heavy weightlifting, repetitive movements, or improper technique.

To prevent elbow pain, consider the following tips:

Keep your elbow in a neutral position while lifting objects. A neutral elbow position is when your elbows are relaxed and bent at a right angle, or 90° to 110°, close to your sides. Your forearms should be parallel to the floor, with your wrists flat and palms facing down. You should not lift your elbows away from your upper body.
Avoid rapid, repetitive movements or lifting weights if you begin to feel any strain.
Incorporate exercises that strengthen the wrist extensors to support your elbows. The wrist extensors are a group of muscles located on the back of the forearm that help you extend your wrist joint, or bend it backward.

Shin Splints

Shin splints, often experienced by runners, refer to pain along the inner edge of the shinbone. While running is a common cause due to the repetitive stress it places on the shinbone and surrounding tissues, other activities like jumping exercises, walking, weightlifting, and HIIT workouts can also lead to shin splints.

Several factors might contribute to shin splints, including:

Flat feet
Wearing improper footwear
Overuse or overtraining
Muscle weakness or imbalances
Exercising at too high an intensity

Shin splints can typically be managed with rest and ice. However, if the pain persists, it may be necessary to consult a doctor who can diagnose the problem and suggest further treatments.

Sprains

Sprains involve the ligaments, which are the tough bands of tissue that connect bones and help stabilize joints, preventing excessive movement that could lead to injury. When these ligaments are stretched beyond their capacity, a sprain can occur.

Common causes of sprains in the gym include overstretching, improper form, fatigue, sudden movements, or exercising on uneven surfaces.

If you suspect you’ve suffered a sprain, stop your workout immediately and apply the RICE method (Rest, Ice, Compression, Elevation). It’s also advisable to seek medical attention, as the severity of sprains can vary.

Strains

A strain, unlike a sprain, refers to pain in the muscles or tendons. This can happen if you overexert yourself or neglect to warm up properly. If you pull a muscle, it’s important to take a break from workouts until you’ve fully recovered.

Should you strain a muscle during exercise, stop immediately and apply the RICE method (Rest, Ice, Compression, Elevation). If the pain is severe, it’s best to consult a doctor for further evaluation.

How Can I Prevent Gym Injuries?

Preventing gym injuries should be a top priority, as even minor injuries can set back your progress and lead to more serious issues if left unaddressed. While many common gym injuries can be managed with rest and ice, it’s far better to avoid them in the first place so you can stay on track with your fitness goals. Fortunately, there are several simple strategies you can implement to reduce the risk of injury and keep moving forward. Here are some effective ways to prevent gym injuries.

Reduce Workout Intensity: Avoid pushing yourself too hard—bigger isn’t always better. Start with manageable workouts and gradually increase intensity as you build strength and endurance. Also avoid doing too many reps and sets, which can cause overuse injuries.
Maintain Proper Form: Regularly check your form in the gym mirrors, and if you’re unsure, consult a trainer. Proper form is crucial to preventing injuries.
Utilize Gym Machines: Machines guide your movements, making you less prone to injury compared to free weights.
Wear Supportive Footwear: Choose shoes with good cushioning to support your arches and promote proper foot mechanics, which reduces stress on your legs.
Prioritize Rest Days: Allow your body time to recover by spacing out workouts. Rest days are essential to avoid overuse injuries. Take 1-2 days off each week to give your body time to recover.
Incorporate Warm-Ups and Cool-Downs: Don’t skip warm-ups and cool-downs—they prepare your muscles and joints, making them more flexible and less prone to injury. Every workout should start with a warm-up to gradually increase your heart rate and loosen your muscles. Examples include riding an exercise bike, jumping rope, walking, jogging, or stairclimbing for 5-10 minutes. Cool down with a 5-10 minute walk to bring your heart rate back to normal.
Stretch: Incorporate dynamic stretching before and after your workout to enhance flexibility. Although research is mixed on whether stretching prevents injury, it’s best to stretch after warming up and cooling down. Avoid stretching cold muscles, hold stretches for 15-30 seconds, and don’t bounce while stretching.
Know Your Limits: Push yourself, but do so wisely. Listen to your body and don’t hesitate to stop if something doesn’t feel right.
Consult Your Doctor: If you’re a woman over 55, a man over 45, or have any medical conditions, consult your healthcare provider before starting an exercise program to ensure it’s safe for you.
Ease into New Routines: Start slowly when beginning a new workout program, gradually increasing intensity, duration, and frequency as your fitness level improves.
Cross-Train: Avoid overusing the same muscles by varying your workouts. For example, run one day, lift weights the next, and row or cycle on another.
Address Problem Areas: Tailor your workouts to accommodate any issues, like arthritis or weak muscles, by strengthening without causing pain. Consult a doctor to design an appropriate regimen.
Listen to Your Body: The “no pain, no gain” mindset can lead to injury. Focus on getting fit without pushing yourself to the point of pain. If you feel pain, stop and rest. Also, avoid increasing your workout frequency, duration, and intensity all at once.
Stay Hydrated: Drink plenty of water before, during, and after your workout. Start with 17-20 ounces a few hours before exercise, and continue hydrating throughout your workout.
Fuel Your Body: Eat small meals or snacks every 2-3 hours to maintain energy levels. After a workout, opt for a healthy carb and protein snack to replenish your energy stores. Nourish your body properly to avoid nutrient deficiencies that could lead to dizziness, injuries, or falls.
Seek Guidance: Before starting a weightlifting or exercise routine, consult a trainer who can show you how to work out safely and effectively. Training with a qualified coach or physiotherapist is essential to mastering correct form and safely progressing your workouts.

How Should I Treat Gym Injuries?

Even with the best precautions, injuries can still happen. If you find yourself dealing with a workout injury, follow the RICE method to prevent it from worsening:

R: Rest the injured area.
I: Ice the injury to reduce swelling, bleeding, and inflammation.
C: Compression: Use a bandage to control swelling.
E: Elevate the injured area, if possible, to further reduce swelling.

Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help alleviate pain and reduce inflammation, but it’s important to consult your doctor before using them, especially if you’re on other medications or have existing health conditions. Whole-body cryotherapy at AFAC gym is another treatment option to reduce inflammation and optimize recovery.

Most workout injuries will heal within four weeks or less. However, if the injury doesn’t show signs of improvement within a week or worsens, it’s crucial to seek medical attention. Always trust your instincts—if you’re worried about the injury, it’s better to get professional advice.

Until you’ve fully recovered, avoid the activity that caused the injury and steer clear of any exercises that put stress on the injured area. However, you don’t need to stop being active altogether. Staying active with alternative exercises can actually help speed up recovery. For instance, if you sprain your ankle, focus on upper body workouts. If you injure your shoulder, consider activities like walking to keep your legs engaged.

Once you’ve fully healed and have been pain-free for at least a week, ease back into your workout routine slowly. Don’t jump right back into the same intensity you had before the injury. You’ll need time to rebuild muscle strength and endurance, which may take about three weeks of consistent exercise. Pushing yourself too hard, too soon could lead to reinjury.

When to Seek Medical Attention

Reach out to your healthcare provider if you experience muscle or joint pain that persists despite self-care efforts.

Seek immediate medical help or call 911 if:

You experience chest pain during or after exercise.
You suspect you’ve broken a bone.
A joint appears to be dislocated or out of place.
You suffer a serious injury, or there is severe pain or bleeding.
You hear a popping sound and have immediate difficulty using the joint.

Stay Strong and Injury-Free: Protecting Your Progress at AFAC Gym

Injuries can be a frustrating setback on your fitness journey, but with the right precautions and a smart approach, they can often be avoided. Remember, the key to long-term success in the gym is not just about pushing yourself harder, but also about listening to your body and knowing when to pull back. By taking the time to warm up, maintaining proper form, and giving your body the rest it needs, you can stay strong, injury-free, and keep moving forward toward your fitness goals. If an injury does occur, treat it promptly and seek medical advice when needed to ensure a safe and speedy recovery. Stay proactive, stay smart, and you’ll continue to make progress without unnecessary interruptions.

If you’ve been searching for the perfect local gym, we hope you’ll stop by AFAC to take a tour of our gym and speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.