Causes of injury while doing physical exercises (Part 1)

Injuries take place when they are least expected! It seems that they are part of life, even if most can be avoided if one has the necessary knowledge to avoid them!An injury could be physical exercise related, or not! It could be due to the following:

Poor flexibility and overstretching

If the muscles are tight, brought about by lack of stretching, they are more prone to be injured. For this reason, before engaging in any form of exercise, you need to pay more attention to improving the flexibility of muscles at the lower back, the calf and hamstring muscle, Achilles tendon and the iliotibial band (Glover, 2009).

Stretching has to be done properly; otherwise, injuries could take place. If a particular muscle, or set of muscles, is (are) injured, don’t stretch it (them)! If you stretch an injured muscle, you will exacerbate the pain and delay the disappearance of any inflammation! Leave an injured muscle alone and give time for the tenderness and swelling to go away. When it is no longer painful, then you can start improving on its flexibility! If you experience recurrent back pain, don’t do any exercise(s) that will aggravate it (Glover, 2009)! You may need to see a medical doctor if you experience recurrent back pain!

Incorrect warm-up and cool-down                                         

Doing warm-up and cool-down exercisesare as important as doing the main work out regimen. To most gym enthusiasts, they look down on the warming up and cooling exercises and consider them as mere antics and ceremonial rites!However, they are very important in maintaining and inducing the flexibility of the muscles. Without properly doing them, such as devoting lesser time than required, injuries could take place during the gym session.

Old injuries

It is common to most gym enthusiasts that they have previous injuries. In most instances, these previous injuries have not really returned to their normal functioning; but since it has been long that the accident took place, it has been forgotten and has been stored in the memory as a totally healed injury. In truth and in fact, however, old injuries, in most occasions, are potential weaknesses in the human anatomy. They should be remembered! When a person engages in a physical exercise, without considering and factoring in his previous injury, this old crack may eventually give way, producing injury.

Improper injury rehabilitation

The rehabilitation of an injury takes time. Depending on its severity, it will require a particular length of time; the more severe it is, the longer time it will take. Most gym enthusiasts, however, have the wrong notion that the injury will heal faster if given, and exposed to, some degree of physical exercise! That’s not true! The dictum is this: if not totally healed, don’t engage in any form of exercise! Give all the necessary time for the injury to heal—completely!

Errors in form

Every sport requires a particular technique and form of playing it.Tennis requires one; running requires another; and boxing requires still another! It is very important that upon starting a particular sport, learn the right form of playing it. Don’t start with the wrong form; otherwise, you will keep on using it, and you will injure yourself! If you have been using the wrong form, it is very hard to stop you! It will be very hard for you, and for the trainer, to change your wrong form—your bad habits! The root cause of your problem was that, at the very start of your sport, unconsciously, you had adapted a particular form—and it happened to be   wrong—because it was easier for you to do it! You were not aware that it was the wrong form! That’s the disadvantage of starting a new sport without the supervision of an expert! You tend to do it in your own way! If the wrong forms are not corrected at the earliest time possible, you might injure yourself!


Glover, Bob, Shepherd, Jack, and Glover, Shelly-lynn Florence. “The Runner’s Handbook”. New York: Penguin Books USA Inc. 1996.

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