7 Most Common Injuries From Improper Form During Your Workout

Jun 5, 2023 | Examples, Personal Training

Today, we’ll explore the seven most common workout injuries caused by improper form in cardio, weightlifting, and bodyweight workouts.

1. Sprains and Strains

Improper form can lead to sprains and strains, which are among the most common workout injuries. A sprain occurs when ligaments are stretched or torn, while a strain refers to the stretching or tearing of muscles or tendons. These injuries often occur due to sudden movements, excessive force, or overstretching.

Preventing Sprains and Strains:

Emphasize the importance of proper warm-up routines to increase flexibility and blood flow.
Educate clients on the significance of gradually increasing intensity and avoiding sudden movements.
Encourage clients to listen to their bodies and stop exercising if they experience pain or discomfort.

2. Lower Back Pain

Lower back pain is a prevalent injury caused by poor form during weightlifting exercises like deadlifts and squats. Incorrect lifting techniques and excessive loads can strain the lower back muscles and lead to pain and discomfort.

Preventing Lower Back Pain:

Teach clients the correct form for weightlifting exercises, emphasizing proper posture, alignment, and lifting mechanics.
Encourage clients to start with lighter weights and gradually progress to heavier loads, ensuring they maintain proper form throughout.
Incorporate exercises that strengthen the core and back muscles to provide stability and support.

3. Shoulder Injuries

Shoulder injuries often occur due to improper form during exercises such as overhead presses, bench presses, and push-ups. Improper alignment, excessive load, and lack of proper warm-up can lead to shoulder impingement, rotator cuff strains, and other shoulder-related issues.

Preventing Shoulder Injuries:

Educate clients on the importance of maintaining proper shoulder alignment and avoiding excessive loads that compromise form.
Incorporate shoulder mobility exercises into warm-up routines to improve flexibility and reduce the risk of injury.
Encourage clients to perform exercises that strengthen the rotator cuff muscles for better stability and support.

4. Knee Injuries

Improper form during exercises like lunges, squats, and running can lead to knee injuries. Common knee injuries include patellofemoral pain syndrome, meniscus tears, and ligament sprains. Incorrect alignment, excessive stress, and lack of proper warm-up contribute to these injuries.

Preventing Knee Injuries:

Teach clients proper form and alignment during lower body exercises, emphasizing tracking the knees in line with the toes.
Encourage clients to start with lighter loads and gradually progress while maintaining good form.
Incorporate exercises that strengthen the muscles surrounding the knees, such as hamstring and quadriceps exercises.

5. Wrist and Elbow Injuries

Improper form during exercises like push-ups, bench presses, and bicep curls can lead to wrist and elbow injuries. Poor wrist alignment, excessive loads, and repetitive motions can result in conditions such as wrist sprains, tennis elbow, and golfer’s elbow.

Preventing Wrist and Elbow Injuries:

Teach clients proper wrist alignment and positioning during exercises, emphasizing a neutral wrist position.
Encourage clients to avoid excessive weights and maintain controlled, smooth movements.
Incorporate exercises that strengthen the forearm muscles and provide stability to the wrists and elbows.

6. Shin Splints

Shin splints, or medial tibial stress syndrome, commonly occur in activities involving running, jumping, or excessive impact. Poor running mechanics, improper footwear, and sudden increases in training intensity are contributing factors. Shin splints cause pain and tenderness along the shinbone (tibia), and if not addressed, they can lead to stress fractures.

Preventing Shin Splints:

Educate clients on the importance of proper running form, including maintaining an upright posture, landing midfoot, and avoiding over-striding.
Encourage clients to wear appropriate footwear that provides adequate support and cushioning for their specific activities.
Advise clients to gradually increase their training intensity and volume, allowing their bodies to adapt and reduce the risk of overuse injuries.

7. Plantar Fasciitis

Plantar fasciitis is a common injury characterized by inflammation and pain in the plantar fascia, a thick band of tissue that connects the heel to the toes. It often results from excessive stress on the feet due to activities such as running, jumping, and high-impact exercises. Poor foot mechanics, improper footwear, and tight calf muscles can contribute to this condition.

Preventing Plantar Fasciitis:

Encourage clients to wear supportive footwear with proper arch support and cushioning.
Teach clients proper foot mechanics, such as maintaining a neutral foot position and avoiding excessive pronation or supination.
Advocate for regular stretching of the calf muscles to maintain flexibility and reduce strain on the plantar fascia.

Workout Injury Stats

To emphasize the prevalence of these injuries caused by improper form, consider sharing the following statistical data with your clients:

According to a study published in the American Journal of Sports Medicine, over 70% of injuries reported in recreational runners were attributed to training errors, including improper form and excessive training loads.
A survey conducted by the National Strength and Conditioning Association found that 25% of weightlifters experienced lower back pain as a result of poor lifting mechanics.
The American College of Sports Medicine estimates that 30-50% of all sports-related injuries involve the knee joint.

Avoiding Injuries From Improper Form

As a personal trainer, your role in injury prevention is vital. By understanding the seven most common workout injuries caused by improper form in cardio, weightlifting, and bodyweight workouts, you can help your clients avoid unnecessary pain and setbacks.

Implementing the preventive tips discussed in this article, educating clients about proper form and technique, and gradually progressing their workouts can significantly reduce the risk of injuries.

Safety should always be the top priority, and by prioritizing form, you can guide your clients towards achieving their fitness goals safely and effectively. Additionally, it’s important to keep in mind that everyone’s body is unique, and individual limitations and physical conditions can influence their susceptibility to injuries.

More Tips for personal trainers

Encourage your clients to communicate any discomfort or pain they experience during workouts, as early intervention and modifications can prevent further complications.

Incorporating regular assessments and monitoring your clients’ form can help identify any potential issues before they lead to injuries. Stay updated with the latest research and recommendations in the field of exercise science to provide the most accurate and effective guidance to your clients.

Lastly, fostering an open and supportive environment where clients feel comfortable asking questions and seeking guidance will further enhance their safety and overall experience. By empowering them with knowledge and promoting proper form, you’ll play a crucial role in their fitness journey, helping them achieve their goals while minimizing the risk of injuries.

Remember, prevention is key. By proactively addressing improper form and implementing preventive measures, you can help your clients enjoy the countless benefits of exercise without unnecessary setbacks. Prioritize safety, educate your clients, and promote good form to ensure a successful and injury-free fitness journey for all.

If you’re a personal trainer in need of a fantastic training space, we invite you to come and check out our personal training studio. Placemade is the go-to destination for health and fitness professionals in Toronto.