Orthopaedic doctor shares 6 common workout mistakes you make which increase joint injury risk

If you frequently do strength training, find out about the mistakes so that your daily sessions can be safe and productive.

Workouts are not solely about pushing harder and sweating it out. Often, the thought process goes like: the more intense it is, the better the outcome and quicker gains. But the risk of getting injured is a major hurdle to your fitness goals, which, if not factored in, may seriously cost you even more.

All workout efforts fall flat if you are making the same mistakes time and again. (Picture credit: Unsplash)

Moreover, when exercise turns into overexertion, and you are not exercising any precautions, the risk of injury also spikes, and then goes on to undo weeks or even months of actual progress, and you are back to square one.

How does the injury show up? To understand more about the common injuries and how one can prevent such, we connected with Dr Rakesh Rajput (Director / HOD –Orthopaedics at CK Birla Hospitals, CMRI.

In fact, in most cases, the strain hits the joints first, as the doctor noted, which happens due to several issues like poor form, excessive load, and inadequate recovery.

The effectiveness of any exercise depends largely on how it is performed. When done correctly, it leads to productive workouts that target the muscles. When done poorly, however, it can place excessive strain on the joints, leading to injury. As the doctor reminded, "Exercising in the gym is not so much about the exercise itself, but how the exercises are performed.”

A study published in the Cureus Journal of Medical Science in 2023 revealed that extreme joint postures and heavy loads are responsible for major injuries. The researchers underscored that musculoskeletal injuries are among the leading types among weightlifters. The findings didn't narrow down associations related to gender, age, or BMI; instead, the weight carried was linked to the injuries. It shows that one should adhere to their limits in the gym, lifting weights only what their body allows, instead of overexerting their system.

The first step towards lowering your injury risk is to understand the various mistakes you may be making. Dr Rajput listed out the common mistakes:

1. Not warming up or cooling down

• If one jumps right into weights or cardio without warming up, they diminish the blood flow to the joints and muscles.
• This puts you at risk for injury (damage to ligaments and cartilage).

2. Lifting heavier weights than you should

• When lifting heavier than one can, they put an undue amount of stress on joints, particularly the knees, shoulders, and back.
• Joints are slower to adapt than our muscles, which makes them more susceptible to damage over time.

3. Incorrect form with exercises

• Using improper techniques for squats, lunges, deadlifts, or shoulder press workouts can cause excess loading to be placed on the joints instead of the muscles.
• This will expedite the degenerative process of your joints.

Make sure your posture is correct. (Adobe Stock)

4. Pushing through the pain and not recognising discomfort

• If one had joint pain during and/or after the workouts, continue to do so after the workout has been completed; that is cause for concern.
• Inflammation or micro-injuries are caused as a result of repetitive motion.

5. Daily use of high-impact repetitions without recovery

• Repetitive use of high-impact exercises, like running, jumping, or HIIT, without rest and recovery days, can lead to damage and/or stress injuries.
• Primarily, damage occurs to knees, ankles and hips.

6. Training without rest days

• Muscles and joints require rest.
• If adequate rest is not given to the joint, one is at risk of developing ailments like: tendinitis (an overuse type of malady), cartilage damage, or premature ageing changes.

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them. This article is for informational purposes only and not a substitute for professional medical advice.