Starting the year with fitness goals is exciting, but workout injuries can quickly slow progress and affect motivation. Many common exercise injuries happen when the body is pushed too hard, too fast, or without proper technique. Understanding the most common workout injuries, why they happen, and how to prevent them can help you stay active, consistent, and confident throughout the year.
Reviewed and contributions made by VP of Clinical Development Thomas Denninger
Key Takeaways
- Muscle strains and joint pain are among the most common workout injuries.
- Poor form and sudden increases in intensity raise injury risk.
- Warm ups, proper technique, and gradual progression help protect your body.
- Ongoing or recurring pain should be evaluated by a licensed professional.
- In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.
Why Workout Injuries Happen
Workout injuries often occur when the body is asked to perform movements or handle loads it is not fully prepared for. This is especially common when starting a new fitness routine or returning to exercise after time away. Muscles, tendons, and joints need time to adapt to increased demands.
Injuries are more likely when workouts progress too quickly, warm-ups are skipped, or technique breaks down due to fatigue. Over time, repeated stress without adequate recovery can lead to irritation, strain, or pain that interferes with training.
By the Numbers: Workout Injuries and Trends
Workout-related injuries are common, but many can be prevented with smart training habits.
- Strength training and gym activities are frequently associated with musculoskeletal injuries such as sprains and strains, particularly involving the back and shoulders (National Institutes of Health).
- Overexertion and strenuous movement are among the most common mechanisms of injury reported in fitness facility settings (National Institutes of Health).
- Injury prevention guidance consistently emphasizes warm-ups, proper technique, and gradual progression to help reduce injury risk during exercise (Harvard Health Publishing).
If you or a loved one has pain that limits movement or keeps coming back, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.
The 5 Most Common Workout Injuries
Below are the workout injuries physical therapists most often see in people who lift weights, train at the gym, or increase their activity level. These injuries can develop suddenly or build over time, depending on movement patterns and training habits.
Muscle Strains
Muscle strains are one of the most common exercise injuries. They occur when muscle fibers or tendons are overstretched or overloaded, often during lifting, sprinting, or sudden changes in movement. Fatigue, poor warm-ups, and lifting heavier than the body is ready for can increase the risk of strains.
Strains commonly affect the lower back, hamstrings, shoulders, and calves, and may cause pain, weakness, or limited movement.
How to avoid them:
- Warm up with dynamic movements before workouts
- Increase weight and intensity gradually
- Prioritize proper form over heavier loads
Shoulder Injuries
Shoulder injuries frequently occur during pressing, pulling, and overhead exercises. Because the shoulder joint allows a wide range of motion, it depends heavily on muscle control and stability. Weak stabilizing muscles, poor posture, or excessive weight can place unnecessary stress on the shoulder.
Shoulder pain may feel like aching, pinching, or discomfort during lifting or reaching.
How to avoid them:
- Strengthen the rotator cuff and upper back muscles
- Avoid lifting more weight than you can control
- Maintain stable shoulder positioning during exercises
Lower Back Pain
Lower back pain is a common complaint among people who lift weights or perform compound movements. This often happens when core muscles are not providing enough support or when lifting mechanics place extra strain on the spine.
Limited hip mobility, fatigue, or rounding the back during lifts can increase stress on the lower back.
How to avoid them:
- Engage your core during every lift
- Use proper hip hinge mechanics
- Avoid rounding your lower back under load
Knee Pain
Knee pain during workouts often appears during squats, lunges, jumping, or running. While the knee is a strong joint, it relies on surrounding muscles for stability. Weakness or imbalance in the hips, quadriceps, or hamstrings can shift stress to the knee.
Symptoms may include soreness around the kneecap, stiffness, or discomfort when bending or straightening the leg.
How to avoid it:
- Strengthen the quadriceps and hamstrings evenly
- Monitor knee alignment during lower body exercises
- Avoid locking the knee forcefully at the top of movements
Elbow and Forearm Strains
Elbow and forearm strains are common with repetitive gripping and pulling movements such as rows, pull ups, and curls. These injuries often develop gradually when tendons are stressed repeatedly without enough recovery.
Pain may show up as aching, tenderness, or weakness during gripping or lifting.
How to avoid them:
- Balance grip-intensive exercises with rest days
- Strengthen the forearms and wrists
- Use controlled movements with appropriate weight
How to Avoid Workout Injuries
Preventing workout injuries does not mean avoiding exercise. It means training in a way that supports long-term strength, mobility, and recovery. Small adjustments to how you prepare, move, and recover can significantly reduce injury risk.
The strategies below focus on protecting joints, improving movement quality, and allowing the body to adapt safely.
Warm Up Thoroughly
A proper warm-up increases blood flow, improves mobility, and prepares muscles and joints for activity. Warming up helps reduce stiffness and improves movement quality before lifting or cardio.
Use Proper Form
Good form ensures exercises target the right muscles while reducing unnecessary stress on joints and connective tissue. Even small technique issues can add up over time.
Progress Gradually
Gradual increases in weight, repetitions, or workout frequency give your body time to adapt. Slow progression supports strength gains while lowering injury risk.
Rest and Recover
Recovery allows muscles and tissues to repair and grow stronger. Training without adequate rest increases the likelihood of overuse injuries and setbacks.
When to See a Physical Therapist
If pain lingers, keeps returning, or limits your movement during workouts, a physical therapy evaluation can help. A licensed physical therapist can assess movement patterns, identify contributing factors, and create a personalized plan to support safe training.
If you or a loved one has pain that limits movement or keeps coming back, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.
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Frequently Asked Questions
Are workout injuries preventable?
Many workout injuries can be prevented with proper warm ups, technique, and gradual progression.
Is soreness normal after exercise?
Mild soreness is common, but sharp or persistent pain is not.
How soon should I see a physical therapist?
If pain lasts more than a few days or affects movement, an evaluation is recommended.
Can physical therapy help with exercise planning?
Yes. Physical therapists can help tailor workouts to your goals and physical needs.