Bruise Almighty: Avoiding Common Training Mistakes and Injuries

Runner's feet

Runner's feetInjuries are always a hidden danger for people who workout. Getting injured at the gym or while playing sports is fast becoming more common. You probably think you’re doing your exercises safely and not putting yourself at risk. But the truth is, you’re making training mistakes all the time, it’s just that they haven’t caught up to you yet.

To help you avoid injuries, here are some of the most common but unnoticed training mistakes you should keep in mind every time you set foot in the fitness center or on the field.

Hamstring Injury

Hamstring strains are the number-one muscle injury in most contact sports, particularly football. Whether in the gym or in the field, these often occur due to strength imbalances and improper form. Say you’re a member of the New York Giants, the Knicks, or even the Yankees, you’re always at risk for this injury because of the strain on your calf muscles. As you run, increase your speed, and lengthen your strides, you put greater loads on the hamstring muscles. Too much pressure on the muscles and it rips.

Prevent this by doing strength exercises and neuromuscular training. Nordic curls, standing deadlifts, and exercise ball curls all help to strengthen the muscle. It’s also important for runners and gym goers to have someone check their form to minimize the risk for injuries. If you’re starting to feel something on your muscles, consult with pain management doctors in NYC and have your personal trainer check it out before it leads to something worse.

Ankle Sprain

This injury occurs when the ankle rolls or twists inward or outward, tearing the ligaments that connect the three bones forming that joint. This is often caused by running on uneven surfaces, playing sports that require jumping or changing directions suddenly, or by literally getting off on the wrong foot.

Improving your reflexes, balance, and coordination can help prevent this injury. Activities like yoga, dancing, or other exercises that improve your body coordination will definitely help. Talk to your pain management doctors in New York and to your personal trainer if you begin to feel pain on your foot.

Achilles Inflammation

Everybody has an Achilles heel, and for runners and athletes, it’s the Achilles tendon at the heel of the foot. When this becomes inflamed, it’ll be hard for you to move or put weight on that foot.

Training errors are the usual suspects when it comes to this injury. Too much training, suddenly increasing mileage, or too much workout strains this tendon. It’s then best to take things slowly.

Whatever your fitness goals are, injury surely isn’t one of them. The next time you put on your uniform or hit the gym, be sure to have the proper form and training.

About the author

Joseph Francis

is a Denver-based fitness instructor with a background in physical therapy. He is also a triathlete on the side and has joined local sporting events.