Unrealistic gym goals causing rise in a typical gym injuries

While pertaining to the Fit India Movement, many youngsters have opted for a healthy living and in pursuit of the same, there is seen a sudden rise in atypical gym injures. This attributes to the fact that lack of proper trainers or being overloaded with a lot of trainees result in common gym injuries like muscle pull, strain, and rupture.

This in combination with unrealistic goals set in the gym and want a good physique in less time triggers over-exercising at the gym. One of the commonest and avoidable causes for these injuries is the wrong posture while working out. The other causes are using excessive weight to build up the muscles and drug abuse, the most common being steroids and hormones.

Sometimes overexercising also lead to muscle injuries. Similar was the case of Karan (Name changed) who is a fitness freak and works out for at least 2-3 hours a day. One day while working out on his biceps he suddenly felt a snap at the elbow with severe pain that withheld his routine for a couple of days. Since the pain did not subside, he made a visit to the doctor and was diagnosed as a case of biceps tendon rupture at the elbow level, which was confirmed through an MRI. Thankfully he was not taking any kind of abusive drugs and usually takes good care of his diet.

Suresh (name changed) is another regular gym person and routinely does his weight training exercises with heavyweights. He used to take caffeine before the workout and protein after the workout. One day he felt a sudden snap at the right arm level while doing the chest workout. On examination and MRI Imaging, it was found that he has ruptured his Pectoralis Major muscle on the right side from the humerus bone. 

“We are seeing an increase in such kind of gym related muscle injuries which require special implants and surgical expertise for repair. The surgical repair is required for good functional outcome, so that these patients can return back to their routine activities. It is advised for the gym-goers to keep a clear mind while entering the gym whether to build up muscles for bodybuilding or to remain fit.” Said Dr. Subhash Jangid, Director & Unit Head, Fortis Bone and Joint Institute, Fortis Memorial Research Institute, Gurugram

Both these cases show a trend towards an increase in gym-related muscle injuries. Thankfully, both of them were not on any abusive drugs, otherwise the surgery and recovery would not have been great. Both of them were operated with special surgical techniques, where the torn muscle ends were secured back to the bone and after 3 months of repair both of them returned back to their routine workout in the gym. But now, they are careful about their posture and the amount of weight they are using for muscle building.

One should always do warm up exercises and stretching cool down exercises before and after each workout. They are as important as a good night’s sleep after full day’s work. It is recommended that one should incorporate only stretching exercises once a week in the workout regimen.

“The routine should always include one day off for only stretching workflow along with regular cardio and metabolic conditioning or strength training. And most importantly, you should always avoid any kind of abusing substances and performance enhancing drugs and supplements” added Dr Jangid.