Alright friends, it’s that time of the year again – the gym’s calling, and you’ve got that shiny New Year’s resolution in hand. We get it; you’re all set to kick off the year with a healthier vibe, shedding that holiday weight like a boss. But before you go full throttle, here’s a little reminder: slow and steady wins the race, and let’s make sure you’re not ending up in a knee brace instead!

Let’s keep it real – starting a new workout (or reviving an old one) isn’t all about “no pain, no gain.” If you’re feeling a bit more than your standard post-workout muscle soreness, it might be a sign you’re pushing it too hard, too fast. So, as you embark on your healthy journey this January, let’s chat about how to dodge those common gym injuries.

Common Gym Injuries & How to Prep:

You’ve probably read our other blogs about tennis elbow. It’s a real thing, and it usually happens when you’re lifting more than you can handle, too quickly. Keep those elbows in a happy neutral position, lift at a steady pace, and watch the gains without the elbow pains.

Knee injuries start from a “stressed position.” Maintain good posture during squats and deadlifts, align those legs correctly, throw on supportive, well-fitting shoes, and maybe consider knee braces for extra support to keep ligaments in line. Your knees will thank you later.

Rotator cuff issues often stem from overhead movements. Don’t let your shoulders take the brunt of it. Mix in some shoulder-focused exercises, lift what your body can handle, and keep those shoulders happy and tear-free.

Chattanooga Non-Surgical Orthopedics has an entire program for our patients that demonstrates Clinic Exercise with proper technique. Call us today to learn more 423-499-0003 or go online and see some examples: cnsorthopedics.com/clinical-exercise/ 

Equipment-Related Injuries:

Gym equipment is your friend, but it’s heavy and can be a tad unpredictable. When you’re done with those free weights, be mindful of your toes – they’ll appreciate it. Read up on safety guides, check your shoelaces before hopping on that cardio machine – it’s the little things that can make a big difference.

Lower Back Sprain:

Incorrect posture is the culprit here. Spare your lower spine by keeping things neutral during your workout. Lifting belts can be your back’s friend, providing that extra support.

Pulled Groin:

Squats and lunges are the heroes but can be villains too. Stretch, warm up, and nail that form to avoid a pulled groin. Trust us; it’s not a party you want an invitation to.

Shin Splints:

The treadmill, especially when slanted, loves to mess with shins. Warm up properly, limit your time on slanted surfaces, and let’s keep those shins happy and splint-free.

So there you have it – a basic guide to keep you injury-free and smashing those fitness goals. Remember, it’s not a sprint; it’s a marathon. Enjoy the journey, stay safe, and let’s make this year the healthiest one yet! 

Happy New Year!

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