As the New Year begins, many of us are inspired to dive headfirst into ambitious fitness goals. However, this burst of motivation often comes with an unintended consequence: a rise in exercise-related injuries. According to research published in the Journal of Physical Fitness and Sports Medicine in 2017, there is a significant increase in emergency room visits related to exercise around this time of year, particularly among individuals new to fitness routines.
Surprisingly, these injuries don’t always happen during competitive sports or heavy weightlifting. They’re often the result of everyday exercise routines performed with improper form, overexertion, or a lack of preparation. And the concerning part? ER visits represent just a fraction of the injuries—many more are either unreported or managed outside of hospitals.
The unfortunate reality is that an injury can derail fitness resolutions, leaving individuals frustrated and discouraged. At Soma Vita Physio & Wellness, we believe injury prevention should be the foundation of any workout plan.
Common Exercise-Related Injuries
Here are the most common injuries associated with weight training:
•Upper Trunk Injuries: 25.3% of injuries involve the chest and upper back.
•Lower Trunk Injuries: 14.6% affect the lower back.
•Hand Injuries: 19.2% are caused by improper grip or dropping weights.
•Head and Neck Injuries: 9.5% occur due to uncontrolled movements.
5 Tips to Stay Injury-Free
- Warm-Up Properly: Prepare your body with dynamic stretches and light cardio.
- Master Your Form: Seek guidance from a trainer to ensure proper technique.
- Progress Gradually: Increase intensity and duration slowly to avoid overexertion.
- Take Rest Days: Allow your muscles time to recover and rebuild.
- Use the Right Equipment: Choose weights and machines suitable for your fitness level.
Why Injury Prevention Matters
Whether you’re starting fresh or ramping up your workouts, consulting a professional can make all the difference. As movement experts, physical therapists are trained to identify areas of weakness, compensation, and injury risk.
Take Rebecca, for example (name changed for privacy). She came to us with neck pain during overhead lifts at the gym. After a comprehensive assessment, we determined her neck wasn’t the root cause—instead, restrictions in her mid-back (thoracic spine) were limiting her mobility. Through targeted interventions to improve her thoracic mobility, stabilize her cervical spine, and strengthen her core, Rebecca not only eliminated her neck pain but also enhanced her lifting efficiency and strength.
Does Exercise Order Matter?
Absolutely! The sequence of your exercises can impact your focus, energy levels, and risk of injury. While there’s no one-size-fits-all approach, here’s a general guide to help you maximize your workout:
Exercise Order Cheat Sheet:
1. Warm-Up: Start with 5 minutes of light cardio or movement to warm up your body and “lubricate” your joints.
2. Mobility Work: Dedicate 10–15 minutes to foam rolling and dynamic stretches targeting your hips, thoracic spine, and shoulders.
3. Skill and Power Training: Focus on complex lifts like squats, deadlifts, or Olympic lifts when you’re fresh and energized.
4. Strength and Cardio: Work on smaller muscle groups or include cardio sessions as desired.
5. Core Stability: Finish with planks, side planks, or Pilates-style core exercises.
6. Cool-Down: End with 5 minutes of light movement (e.g., walking on a treadmill) and static or dynamic stretching.
By following this structure, you’ll not only improve performance but also reduce the risk of overuse and strain injuries.
Let’s Make 2025 Your Healthiest Year Yet!
Starting (or restarting) your fitness journey should be exciting, not overwhelming. If you’re ready to prevent injuries, refine your technique, or simply improve your performance, we’re here to help.
If you or someone you know is starting (or restarting) their fitness journey, we’re here to help guide you safely and effectively.
Stay strong, stay safe, and let’s make 2025 your healthiest year yet!
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Hart, P. D. (2017). Epidemiology of exercise-related injuries presenting to U.S. emergency departments: 10-year trends. Journal of Physical Fitness, Treatment & Sports. Published December 6, 2017. Link
