OUCH: Most common injuries people report from their home gym use

So, you’ve decided to invest in a home gym. So did I as I got older and had kids and suddenly, I couldn’t hit the gym one, maybe two, times a day. Home gyms are fantastic pieces of machinery that will keep you involved with maintaining your health even if you’re just snatching a small bit of time here and there while your dinner is cooking, in the morning before your family wakes, or while your children are preoccupied with limited screen time.

But one of the drawbacks of not working out in a gym is what do you do when you hurt yourself working out at home, far from a trainer who may be able to advise you whether your injury is serious or just a… pain?

First, let’s talk about the most common injuries that can occur while working out in your home gym.

Most common injuries that occur on home exercise machines include muscle strain, ligament sprain, tendinitis, shoulder injuries, knee injuries, and lower back pain. 

Shoulder injuries can range from shoulder impingement due to overuse of the shoulder to labrum tear from lifting excessive weights overhead. Repetitive bench presses can also result in pain at the top of the shoulder, often described as AC joint sprain. 

 Due to the repetitive use of the wrist in many exercises and lifting, tendinitis of the wrist is common. You can avoid wrist injuries by avoiding poor technique, and taking rests between repetitions. 

 The knee and ankle can be injured especially with repetitive body movements. A twisting motion of the knee can cause a meniscus tear or irritation to the joint. Avoiding excessive deep squats can help prevent these injuries. Similarly, a twisting motion of the ankle can cause ankle sprains.

What sort of injuries should concern you and make you consult a doctor?

Your knees/shoulders/elbows should not give out on you when you try to use them. That’s a sign of an injury that might need treatment.

You know what your body is supposed to feel like, but you also know what “normal” sounds your body makes. If your body is making “not normal” noises for a couple of days, you may want to consult a doctor.

Swelling of the knee or instability in the knees, like locking or giving out on you, should be looked at soon or within a couple of days.

If your lower back pain doesn’t abate within a few days to a week or if you find yourself unable to walk, call a doctor. Likewise with any joint swelling, like elbows or shoulders.

One of the most common causes of injury is due to faulty equipment.

I know it’s a lot cheaper to buy used equipment, but you need to address these discounted machines with a very critical eye. Put your bodyweight all over the machines at the store. Hang off them. Bang them around a bit to make sure that they are stable and steady. Make sure that the weights included are appropriate for you and your needs. Diligently check for rust, especially around the nuts and bolts keeping the machine together. Look for high-quality brands that will remain high quality in the resale market.

A good sports doctor will make themselves available to you to consult on your home gym routine. They will be able to tell you how to go about getting started and what you should do for nutrition and supplements. They will be able to provide you with exercises both on and off your equipment that will help you to prevent injuries and maximize your success.