What is the most common gym injury? Is it a pulled muscle, a slipped disc, or maybe even a shoulder issue? It’s actually none of the above. The most common injury you can suffer in the gym or while performing any type of strength training exercise is a hernia.
As explained by Cleveland Clinic, a hernia usually happens when part of an organ pushes through your muscle wall – and it commonly occurs in your abdomen or groin. Different things can cause hernias, but it’s an injury that appears in many gym goers because of the strain you put on your body during exercise. It’s particularly common if you lift heavy weights because you’re straining your body to the point that you risk a hernia poking through.
Fear not, this doesn’t mean you’re guaranteed to suffer from a hernia and will need to undergo private surgery to deal with it. It might be a common gym injury, but it’s also a very easy one to prevent and avoid. Here are three key tips to follow:
Always Use The Correct Lifting Technique
Almost all injuries in the gym stem from improper lifting techniques. You need to learn how to lift weights before you get started. Hire a personal trainer – if you can afford to – or attend an introductory class at your local gym. You may also see success watching YouTube videos, but always practice without any weight to begin with. Bad form can mean you use the wrong muscles, which puts strain on your groin and abdomen and causes a hernia.
Don’t Lift Too Heavy, Too Soon
When you start lifting weights, you’re told that progressive overload is the key to expedite muscle growth. This leads many people to assume they should lift as heavy as possible, but that’s not the case. Start with a light weight until you feel comfortable performing that movement. Then, increase the weight slightly to the point where you can nail 10 or so quality reps before it gets too hard and your form drops. If you can do three sets of the same weight without it being a struggle by the 10th rep of each set, then you can add more weight next time.
Still, be sure you go up incrementally. Add a tiny bit of extra weight for more resistance; don’t pile on the plates as this forces your body to strain far beyond its capabilities and is a recipe for hernias.
Keep Your Core Tight & Strong
No matter what you’re doing, always keep your core nice and tight. A braced core means you’re activating the deep abdominal muscles and can prevent hernias. It’s also worth doing some core strengthening exercises a few times a week to build up more abdominal strength. Planks are great for this, but there are so many exercises to try. A strong core protects your body and almost creates a barrier that stops hernias from poking through.
A hernia isn’t a serious injury, but it can be annoying and sore. Treatments are available, though they’re usually surgical, so the best approach is to prevent them from forming. You can do this with good lifting technique, avoiding going too heavy, and keeping your core nice and strong.
