Top 5 Most Common Injuries we see (and how to avoid them)
As physical therapists working with active individuals (often times in the gym setting), we see firsthand how injuries can derail even the most motivated athletes and fitness enthusiasts. Whether you’re a a runner or a CrossFit junkie, staying injury-free is essential to maintaining your active lifestyle and improving your longevity. Here are the top seven injuries we commonly encounter and practical tips to prevent them.
1. Runner’s Knee (Patellofemoral Pain Syndrome)
What it is: Pain around the kneecap usually caused by repetitive stress and an imbalance between the quads, hips, and hamstrings.
Prevention Tips:
Spend more time on strengthening your hamstrings and hip muscles to improve knee stability.
Focus on proper running form and avoid over-striding.
Get regular soft tissue maintenance focusing on tight areas in the quad, hip flexors, and along the IT band.
Incorporate slower tempo strength movements and be intentional about not blowing through painful positions at the knee.
2. Shoulder Labral Tear
What it is: Lesion to a ring of cartilage that lines the shoulder joint to reinforce the ball-and-socket and provide stability. Compromising this structure impairs fluid joint motion and often creates joint instability and pain. Painful movements may include: the throwing motion, bench press/pushups, overhead lifting, reaching behind your back, performing bicep curls.
Prevention Tips:
Incorporate rotator cuff strengthening exercises, such as external rotations, face pulls, and reverse flies to create a stable shoulder joint
Have a balanced upper body routine to encompass the full range of the joint
Warm up thoroughly before activities that involve throwing or heavy lifting overhead
Seek help from a physical therapist when you first notice discomfort, clicking, or feelings of instability.
3. Achilles Tendinitis
What it is: Inflammation of the Achilles tendon, typically from overuse or sudden increases in activity.
Prevention Tips:
Consider working on foot, ankle, and hip stability work without shoes on
Incorporate slow eccentric work targeting full range of motion of the ankle joint
Learn to shut down exercises when you start to feel tightness or discomfort into the achilles
4. Lower Back Strains
What it is: Overstretching muscles in the lower back, often caused by poor lifting mechanics or repetitive strain.
Prevention Tips:
Get a movement assessment to highlight mechanical flaws before increasing intensity into your workouts
Use proper lifting techniques: keep the load close to your body at all times and learn how to keep a flat spine while keeping tension in your glutes and hamstrings
Avoid prolonged sitting or poor posture, especially at work.
Incorporate mobility exercises, such as yoga or dynamic stretching.
5. Tennis Elbow (Lateral Epicondylitis)
What it is: Pain on the outside of the elbow caused by repetitive wrist and arm motions.
Prevention Tips:
Strengthen posterior forearm muscles with resistance exercises.
Limit over-gripping especially while working out and playing tennis
Control your work volume and take regular breaks to avoid overuse.
Use a supportive brace if needed during repetitive activities.
Final Thoughts
Injuries are often preventable with the right combination of strength, mobility, and proper technique. If you’re already dealing with one of these issues, don’t ignore it. Early intervention is key to avoiding chronic pain and prolonged downtime.
At MoveWell, we specialize in helping active individuals get back to doing what they love. Whether you need a personalized injury prevention plan or hands-on treatment, we’re here to help you stay strong, mobile, and injury-free.
Ready to take the next step? Contact us today to schedule an appointment and keep your body performing at its best.
