After the holiday season, many of us turn our attention to the new year and the promise of a fresh start. For millions of people, that means joining a gym in hopes of getting more exercise and improving their health.
- “Social prescription”: How art could be the ‘next revolution’ in treating mental disorders and chronic illnesses
- Coffee: Why is it served with a glass of water in Italy?
And that’s a great idea. In mid-January, physical activity can provide a dose of endorphins, caused by the release of natural chemicals in the brain that improve mood and reduce stress. Regular exercise is also associated with a lower risk of serious diseases, including cancer, heart disease, stroke, type 2 diabetes and many others.
The problem isn’t the exercise itself. That’s how people start. The body gradually adapts to exercise. When you are pushed beyond your limits, the risk of injury increases significantly and pain does not always appear immediately.
Delayed onset muscle soreness (DOMS) is stiffness and tenderness that usually appears one to three days after strenuous or unfamiliar exercise. This happens because exercise causes micro-tears in muscle fibers, especially when returning to training after a long period of inactivity or trying a new type of movement.
Considered common and generally harmless, it is also a useful warning sign. This indicates that your body needs time to adapt before increasing intensity, weight, or volume.
Some parts of the body are more prone to injury than others. Joints that move a lot or bear heavy loads are particularly vulnerable.
The shoulder is usually the main exercise-related injury in the gym. Its wide range of motion is ideal for everyday tasks, but poses a risk under load. Anatomically, the shoulder connects the arm to the torso and is not designed to support heavy weights.
When people suddenly start lifting weights or doing pull-ups, pressure is often placed on the rotator cuff, a group of tendons that stabilize the joint. These tendons are easily irritated, slow to heal, and rarely rest because most arm, chest, back, and even some leg exercises place load on the shoulder.
The knees are generally well adapted to everyday movements, but long periods of inactivity weaken the muscles that support the joint. When these muscles atrophy, the knee may move in ways it shouldn’t. Starting intense exercise in a context of instability increases the risk of serious injuries, including cruciate ligament damage.
Increasing the load too much too soon is a common cause. Squats, lunges and leg extensions are often to blame.
The lower back is another hot spot for injuries. Even before starting the exercise, the spine already bears a high load due to body weight and posture. The pelvis connects the upper and lower body, so weakness or instability in the legs can transfer stress to the back. Add in heavy lifting or poor technique, and the spine can quickly become overloaded.
Lower back pain caused by muscle tension is so common among bodybuilders that it has its own term: “weightlifter’s back pain.” Exercises most commonly associated with back injuries include sit-ups, squats and deadlifts, burpees, and movements that involve twisting the torso while holding a weight.
In gyms, free weights are more likely to cause fractures, dislocations and soft tissue injuries than machines. The group most likely to get injured is not absolute beginners, but rather young men under the age of 41 who have already been training for several months and exercise regularly. It turns out that confidence can be as risky as inexperience.
Injuries aren’t limited to gyms. In the United States, more than 70,000 emergency room visits over a four-year period were linked to home fitness equipment. Treadmills were responsible for 66% of these injuries. Older women were more likely to suffer serious head injuries and 14 times more likely to require hospitalization.
Among adults over the age of 25, the most common injuries were leg strains and sprains. Among those over 65, exercise bikes are a more frequent source of injuries.
Some equipment presents rarer, but serious, risks. Abdominal rolls have been associated with spinal cord injuries. For people over 40, especially those returning to exercise after years of inactivity, there is also a small but real risk of heart attack. This is why gradual progression is important.
The good news is that there are safe options. Many apps and online programs are designed to gradually improve fitness, including for people with pre-existing health conditions. Any movement is better than none, because sedentary behavior carries its own serious risks.
*Adam Taylor is Professor of Anatomy at Lancaster University.
About The Author
