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Most Common Gym Injuries

By Sara Butler

Injuries at the gym happen, but that doesn’t mean they’re inevitable. Believe it or not, the things you’re doing outside the gym can have an impact on your health at the gym. One of the biggest reasons people injure themselves when working out is the poor posture they practice during the day, which only serves to weaken your muscles to set you up for injuries when you’re active. You may also be trying to do too much too soon at the gym. Either way, it’s important to keep yourself in check to avoid injuries. Here are the most common injuries at the gym and what you can do to avoid them.

Ankle and Foot Injuries

You may think that the cause of ankle and foot injuries at the gym is how you’re performing an exercise, but it starts before you ever arrive at the gym. When you practice poor posture all day, in front of your computer screen with rounded shoulders, when you stand your weight won’t fall on your foot correctly. That misplaced center of gravity is made worse by strapping on shoes at the gym that push your center of gravity even more forward. Your feet and ankles will start to bear the brunt of this misplacement and then injuries can occur.

To prevent this, look for shoes with a lower heel for your workouts or try a cross-training or walking shoe for the gym. This will prevent more problems in the foot and ankle.


Your desk job strikes again! When you sit all day, you don’t engage your hip muscles. If you decide to take a kickboxing or boot camp class after a day or sitting, then you can injure your knee due to unstable and weak hip muscles that only serve to weaken your knees.

Try strengthening your hips with lunges. These exercises can help strengthen and stabilize your knees too.


Other areas suffering from joint dysfunction and restriction can lead to problems with your neck. Sitting all day with those rounded shoulders causes your head to sit forward, adding stress and strain to your neck. When you get to the gym, that poor posture follows you, leading to a lack of mobility that places stress and strain on your neck, making injuries more prevalent.

Work on your posture outside the gym and you lower your chances of injury during exercise.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Hoboken, N.J.

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