The Top Gym Injuries and Recovery Times

We’ve all been there at one time or another, working out so intensely that we find ourselves either “overtraining” or, worse yet, injuring ourselves. Listening to our body and using proper form, while exercising, are two of the best things we can do to avoid injury as we pursue our fitness goals. In this article, we will be going over some of the more common gym injuries, as well as ways to avoid them, and, most importantly, recovery protocols if you are injured.

Although their heart is in the right place, many people tend to be overzealous when it comes to pursuing their fitness goals; unfortunately, this can lead to some of the following injuries:

 Lower back injuries

 Shoulder injuries

 Neck pain


Good form is essential when it comes to any exercise, but it is especially important when it comes to overhead lifts. You should avoid arching and over extension while lifting to avoid muscle strain. These improper movements can place a great deal of strain on your lower back, causing it to bend back too far. Improper form not only causes pain but also results in facet joint damage and spondylolysis and, in many cases, neck injuries.

The best way to recover from a back injury, whether that involves a strain or a sprain, is to start stretching. These stretching routines include knee to chest stretching and hip stretches, which are movements designed to help you stretch your outer hip while also relieving pressure on your lower back.


Shoulder injuries are by far the most common injuries sustained be pros and novices, alike. The main reason is that we use our shoulders in a wide range of exercises including pushups, overhead presses, and chest presses.

Too much weight or incorrect form during these exercises can result in a rotator cuff injury, which is not only painful but also impedes your ability to workout and complete simple tasks like raising your arms.

The best way to treat a shoulder injury is to rest, apply ice to the injured area, and perform light rotator exercises to strengthen the shoulder.


This article is not intended to be an overarching discourse on all exercise injuries; it is, instead, intended to highlight some of the more common gym injuries as well as ways to avoid them. And, of course, provide helpful recovery tips. In summation, you should always listen to your body and stop any exercise that causes you pain. Lastly, if you’re experiencing prolonged pain, which stems from a workout, you’re encouraged to speak with a physician, preferably a sports medicine doctor.