preventing the top 5 gym inguries

now today lifestyle gym is being very important . everyone want to go to the gym and make a six pack abs or a muscular body .gym is now very popular to teenager. but in the lack of knowledge the get some inguries and some common and basic inguries are....

1. Lumbar strain.
   The cause: Straining the muscles of the lower back can occur in numerous ways. Typically, these injuries are the result of "suboptimal posture/technique, excessive load on the back with an activity, repetitive movements, and/or twisting motions — especially with weightlifting," Christopher Hogrefe, MD, FACEP, orthopedic surgeon at Northwestern Medicine, told MensHealth.com

1. Foot injury from dropped weights
   According to an American study, injuries related to the foot or toes from dropped weights are more common for women compared to men (Quatman et al, 2009). Often, a lack of focus can be to blame. Other times, sweaty hands/poor grip, or a lack of knowledge on proper machine use can also be the culprit. These types of injuries are quite painful given the delicate nature of your feet. This is a reason why most gyms enforce a “must wear shoes” policy, but to be honest, some soft fabric over your feet is not going to provide much protection against many kilos of falling iron.

1. Hitting your head on equipment
   Have you ever tried to get into position for a bench press, only to hit your head on the bar? Don’t worry because you’re not alone. This author has even experienced a situation in which his bench was placed too close to an adjacent squat rack, and he hit his head on a resting barbell when standing up. When there’s a fight between a skull and iron, iron always wins. Lesson learned.

1. Strains and pulled muscles
   Muscle pulls, strains, and overuse have been found to be more common among men compared to women (Quatman et al, 2009). The reason for this is partially to do with poor form and “ego lifting”. You might get away with poor form in the occasion session but eventually, doing it over the long term would eventually have you end up at the physio’s office, or worse, on the surgery table.

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1. Chronic muscle imbalance
   Chronic muscle imbalance can result in some pretty life changing problems, such as poor flexibility and mobility, bad posture, muscle pain, increased susceptibility to injury, and chronic pain. Imbalances do not happen overnight, instead they come from months and even years of poor exercise programming. Simply put, when you exercise one muscle, you need to also exercise the opposing muscle to prevent your body from becoming deformed and dysfunctional. A common example includes doing too many bench presses, without enough pulling exercises. What happens in this situation is that the chest and anterior (front) parts of your shoulders become tight, pulling your shoulders out of alignment and causing a hunched-over loo