Training injuries are pain and injuries in the muscles, tendons and joints that happen during workouts or at the gym, usually from overload, repeating the same movement or poor technique. This page explains the common ones, why they happen and when to see an orthopedic surgeon.
Note: This is general education and does not replace an in-person examination. If you have sudden sharp pain, fast swelling, numbness or weakness, stop training and see a doctor.
Symptoms
Some signs suggest the body is being stressed beyond what it can handle:
- Pain that starts mild after training and builds over time
- Pain in the shoulder, elbow, knee or lower back during certain lifts or movements
- Stiffness and soreness in the morning or after sitting
- Sudden sharp pain with a pop while lifting
- Weaker grip or difficulty lifting the arm
- Pain that returns every session even after rest
Causes
Most training injuries come from one or more of these:
- Increasing weights, repetitions or intensity too quickly
- Poor technique, such as a weak back or shoulder position during lifts
- Repeating the same movement without enough rest between sessions
- Not warming up enough
- Muscle imbalance, such as training the chest hard and neglecting the upper back
- Unsuitable footwear or equipment
Diagnosis
Diagnosis starts with your training routine, the loads you use, your technique and when the pain began. The doctor then examines the joint and muscles for movement, strength and stability.
When needed, an X-ray, MRI or ultrasound scan helps assess tendons and ligaments. The cause of your pain can only be confirmed by an in-person examination.
Treatment options
Non-surgical treatment
Many training injuries improve with non-surgical care. It often means reducing the load on the injured area rather than stopping all activity, and correcting the underlying cause.
- Rest and changes to your training program
- Cold packs wrapped in a cloth for pain or swelling
- Physiotherapy with strengthening and flexibility work
- Technique correction with a qualified coach
- A gradual return to training
Surgical treatment
Surgery is not the usual route for training injuries. It may be considered for a torn tendon or ligament, or when pain and weakness continue despite proper non-surgical care. When surgery is needed it may sometimes be arthroscopic, through small incisions, and the surgeon decides after examination. See also sports injuries for the wider picture.
Recovery and rehabilitation
Recovery time varies from person to person and is set by the surgeon after assessment. What matters most is returning to training in stages, not all at once.
- Calm the pain and swelling
- Restore full joint movement
- Strengthen the muscles around the joint and balance them
- Learn correct exercise technique
- Return gradually with lighter weights, then build up
When to see the doctor
See an orthopedic surgeon if you notice any of the following:
- Sudden sharp pain or a pop during a workout
- Fast swelling or a change in the shape of a joint
- Numbness or weakness in the arm or leg
- Pain that persists or returns every session despite rest
- Night pain that wakes you from sleep
- A feeling that the joint is unstable