With gyms closed amid the COVID-19 outbreak, home gym equipment sales have spiked by a massive 5,813% in the UK.
Instagram has been challenging us to workouts and weight loss, personal trainers have been selling out on one to one tuition, and Jo Wicks has bagged a world record on YouTube live feed, what could possibly go wrong?
Well, as the fitness fanatics figures rise, so to have the numbers of injuries we see from home gym workouts. So much so, we thought we would cover some of the injuries we have cared for in the clinic, as well as excellent advice on how to avoid making the same mistake!
Top five injuries due to home gym workouts
Foot and Ankle
Due to the winter months setting in, we expect to see a rise in sales for treadmills and with it a rise in foot and ankle injuries. Sprains and strains in the feet and ankle are pretty common for the novice runner.
Remember, just because you’re running at home, doesn’t mean you shouldn’t warm-up. Static stretching is great for the upper part of your leg and buttocks but for the lower half, make sure you include leg swinging, lunges and wide strides to warm those ankles up.
Never run barefoot! Always ensure you have the correct footwear just as you would if you were running outdoors.
Back and Neck
Everyone has become a yogi in 2020, but practising your stretching at home can leave you with lower back and neck pain. It’s is due to the complexity of the poses performed during yoga. When we are at home, we lack guidance on posture and stance. Even when we feel we are getting it right, a slight error in a lift or tuck can leave you in pain.
To avoid this, simply watch the video through before starting and don’t overstretch yourself. Yoga is about building up to flexibility and strength, so just take it easy and push a little further each time to practice.
Wrists and elbows
If you have invested in free weights while in lockdown, then you may have also experienced a form of wrist or elbow strain.
This is generally down to lifting weights which are too heavy. We would advise you to start your routine with high reps and low weights to avoid tennis elbow or a meniscus tear.
Other injuries we see commonly are nerve compression and tendinitis of the wrist. We believe this is due to improper technique and clients flexing the wrist while performing such exercises as a bicep curl or lat pull down. To avoid this injury, keep your wrist in a neutral position when lifting and do not finish the rep by pulling or tucking the weight by using your wrists.
Hip
Last week we covered Gluteal Tendinopathy. This type of hip injury or strain is caused due to weakness in the gluteal muscles, which strain under movement or load. It is relatively common, but during the lockdown, we have seen an increase in clients suffering from this type of hip pain.
To find out more about Gluteal Tendinopathy, including symptoms and treatments, simply check out our news page for more information.
Foot
If you have found yourself away from the office desk and on your feet more often during the lockdown, you may have experienced swelling and tightness in the bottom of your foot or feet. Plantar Fasciitis is inflammation of the tissue that connects the heel bone to the toes.
This condition can happen due to weakness or tightness of the calf muscles. To avoid Plantar Fasciitis and other injuries connected to the feet, stretch your toes to the ceiling and back to the floor. Repeat this process at least ten times when you wake in the morning, and before you start your exercise.
It is also important to build the strength in your calves by performing heel rises and jump squats.
It is vital to practice mindful exercises and build on postural alignment, core strength and muscle balance to avoid injury.
If you have suffered an injury and need more advice on treatments, get in touch today.
