Top 10 Common Workout Injuries and How to Avoid Them

  1. STRESS FRACTURES

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These tiny, hairline fractures are usually the result of too much too soon or repetitive jumping in one place, says Luga Podesta, M.D. The majority of stress fractures occur in the bones of the foot, heel or shin. Pain around the site of the fracture that worsens with exercising, standing or walking is a symptom of a stress fracture. The area may also swell. Sports like basketball and tennis also increase the risk of stress fractures — as does osteoporosis. If left untreated, a stress fracture may not heal properly and can lead to chronic pain. HOW TO STAY SAFE: Start gradually.

Try to progress by no more than five to 10 percent in exercise volume each week, says John P. Higgins, M.D., director of exercise physiology at Memorial Hermann at the Texas Medical Center. “For example, if you are jogging 10 miles a week, don’t do more than 11 miles the next week. If you are doing 10 reps of 50-pound biceps curls this week, next week do 11 reps of 50 or 10 reps of 55 pounds.” Cross-training can also help.

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