Worst Gym Injuries (Men, Cross Your Legs) and How to Avoid Them
Categories: Advice, Health, Fitness, Fit Family Guy
Print
After more than 16 years of being a regular gym-goer, I have some tales of pain and woe. Any men who are reading this may wish to cross their legs at this point.
One of the worst was early in my lifting career when I was doing some lateral raises with 15 lb dumbbells. Unfortunately, I wasn't paying close attention to my technique, and rather than stop the weights at my sides I let them clank together right in front of me. During one repetition, they knocked together rather close to my body and severely pinched a highly sensitive part of my male anatomy.
I instantly dropped both dumbbells, one of which landed on my foot. Then I fell to the floor, curled up into a ball, and waited to die.
What followed was a number of embarrassing questions from my fellow gym patrons that I'd rather not get into.
That wasn't the only significant injury I suffered in the gym. Back when personal music devices were the size of lapdogs I often had a walkman cassette player in a fanny pack blasting an all-Rush mix tape. This required regular repositioning of the pack from front to back and vice versa depending on the exercise being engaged in. One time I was sitting back into an incline bench press and had neglected to move the pack to the front of my body. I felt the tape player dig into my low back and my automatic response was to lurch forward. Being that I was holding some rather heavy dumbbells at the time lurching forward caused my low back to go out. I was out of action for a few days from that one.
In case you haven't clued in yet, I'm a pretty clumsy guy.
Learn how to stay safe in the gym after the jump.
I've had a few other less dramatic injuries, but they all boil down to either not utilizing proper technique or not paying attention to my surroundings. The gym is a place with lots of people, heavy things and moving parts, and I've learned the hard way to treat it with respect and be careful.
One of the most common injuries seems to come from treadmills. It's not from people who are running on treadmills, however; it is people who leave treadmills running. Then some unsuspecting person comes and steps onto said treadmill that is still running, and they go flying. Since you can't control the behavior of stupid people who leave treadmills running, you simply need to be aware that this can happen and always look before you leap.
Beyond that, there are a number of basic tips you can follow to keep yourself safe from injury at the gym:
- Get some instruction, and follow it. Your best choice for a personal trainer is someone who has a kinesiology degree and some high-level certifications. I'd steer clear of the person who has a simple weekend certification and half their job is selling gym memberships.
- Watch where you're going. Remember the image of the lateral raise? Try to not walk too close to someone who is performing this exercise. I would imagine that getting clipped in the temple by a dumbbell is no fun at all. Watch for the pointy ends on moving barbells as well. When you're the lifter ensure you've got a safe zone around you to prevent hurting others.
- Beware of moving parts. More than just watching out for rogue treadmills, many weightlifting machines have areas that you need to keep your fingers away from, so be careful while using them.
- Don't overdo it. I don't want you to "underdo" it, but if you're new at exercise then I advise a gradual increasing of intensity rather than just pushing yourself to the limit in the first week. You don't want to be so sore that you can't even work the TV remote control. This also involves ensuring the inclusion of ample rest time and variety in your routine.
- Ensure that machines are properly adjusted for your size. Take a moment and ensure that things like seat height, leg length, grip position etc. on weightlifting machines are in the proper position before using them.
- Get a grip. Remember that when you're using dumbbells or putting plates on a barbell that these things are heavy. Ensure that you've got a proper hold so you don't drop it on someone's foot, like your own.
- Use a spotter. You don't need this for every exercise, but there are certain types where you wouldn't want to be in a position of not being able to lift something heavy off your chest. Use your common sense and have a knowledgeable person there to help you if you need it.
- Wash your hands. Regular exercise can boost your immune system, but that doesn't change the fact that gyms are often crawling with bacteria. Don't touch your face while in the gym, and wash your hands thoroughly as soon as you leave.
Oh, and if you're curious, everything healed up OK from the lateral raise pinching debacle.
Readers, have you ever stepped on a moving treadmill? Dropped a weight on your foot? What's the worst injury you've experienced at the gym? Do tell!
James S. Fell is a Certified Strength and Conditioning Specialist and a middle-aged family man with a desk job and not much free time, yet he's able to keep in shape because he loves exercise and doesn't mind eating healthy. He is the author of Body for Wife: The Family Guy's Guide to Getting in Shape. His column for That's Fit.ca focuses on weightlifting, running and exercise motivation.
Recent Posts
- Weight Loss and Alcohol: Is Extra-Light Beer a Better Choice? (7/30/2010)
- The Importance of Friends, Pregnancy Eating, Loving Your Body... (7/30/2010)
- Baby on the Way? Get Your Arms in Shape for Baby-Holding Marathons (7/30/2010)
- How to Be Happier in 30 Days: Release Your Fear (7/30/2010)
- Nutritious Green Beans Are Now in Season... (7/29/2010)
Reader Comments (Page 1 of 1)
SaraMack 2-24-2010 @ 10:20AM
oh your poor penis! i wiped out on a treadmill once but it wasnt that bad..
Reply
shinbelay34 2-24-2010 @ 1:43PM
My boyfriend and I broke up a week ago. yeah.. i'm young ,beautiful,lonely and still
hurting.i maybe need someone to love..still..
My friends told me about -----Agegapsingles.com -----told It's the best place to meet an older boyfriend or a younger one. ..So i got a username(Anna Bely) there in order to find a new boyfriend.i just don't know if it's right !!!!
Eve 2-24-2010 @ 10:22AM
The summer after my highschool graduation I decided that I was going to become really fit before going off to University so I let my best friend talk me into signing up for a months membership to my local community centre gym. I filled out the application, paid my fee, and managed to find a free treadmill despite the place being quite overcrowded. This being my first time using one, i ended up setting it at a speed I wasnt quite comfortable at. My best called my name, I ended up turning to look at her, suddenly found myself flying off the treadmill, and the rest is a bit foggy still. I ended up tearing the lateral surface of the skin of my knee open as it had hit the side of the tape when i fell, had to get 14 stitches in the emergency room, and was left with a imprint of the treadmill tape pattern on my forhead. I currently have an eight-centimetre smiley face scar on my knee.
Reply
James S. Fell 2-24-2010 @ 1:48PM
Regarding this: "My boyfriend and I broke up a week ago. yeah.. i'm young ,beautiful,lonely and still hurting..."
So, did your boyfriend break up with you at the gym? Does that qualify as telling your story about a gym injury?
I'm just wondering.
Reply
Daniel 2-24-2010 @ 3:45PM
Good article, I am just going to forward my views;
In regards to looking for certified kinesiologists and or highly certified individuals that are going to help you out… Well, I have my reservations in regards to that. It does not mean that because you have a kinesiology degree or that you are highly certified that you know what you are doing in the gym! Most of those so called highly educated individuals don’t even train themselves, they are great with the book, but …. You got the picture. Here is who you should be looking for, for advice. The ones that have been training for years, and I mean years. The ones you have knowledge in the area of competing like Olympic weightlifters, powerlifters, and bodybuilders. I am personally not impressed by a school degree unless I see practical experience behind that piece of paper and believe me when I say that this is not that common, because it is not.
For the Weightlifting machines, it is pretty sad that trainers need to be trained on how to train people on machines. Why not free weights? Free weights are best and rarely approached by trainers because not too many train on them anymore.
As far as overdoing it is concerned, well, 95% of all trainees are in the over training mode and they are not coming out of it for a long time, why? We want to feel the pain! Remember one thing folks “no pain = gains”. You have got to train at your own strength level and it rarely happens, because our trainers and other highly educated individuals do not know any better, and of course, the magazines and media are not helping out much either.
Machines adjusted to your size! Good luck on that one, get used to free weights and that problem is solved forever.
Hey spotters! Where are you? Looking for some one who knows how to spot! Where do you find them? Ask the Olympic weightlifters, the powerlifters, the true bodybuilders, the ones who have the experience in training and competing. I understand that most of them are hard to find. Why do you think? They don’t train in commercial gyms and why do you think?
In closing, It is too bad that our fitness industry is not heading towards health improvement, but clearly on looks, supplements and else.
Sincerely
Reply
James S. Fell 2-24-2010 @ 8:33PM
Daniel:
My experience is that bodybuilders are often successful due to a mixture of genetics and frequently the use of illegal anabolic steroids. It is my opinion, and the opinion of many others, that bodybuilders are often the last people you should ever ask for fitness advice. I doubt that the typical That's Fit reader is interested in the advice that would be offered by a bodybuilder. Although they (and power and Oly lifters) excel at their disciplines, there are many things about assisting the typical client at getting in shape that they simply have no clue about.
After several years of lifting and personal fitness success I thought I knew it all. They I pursued my CSCS and realized just how little I really did know.
On another note, thanks for the idea for an new article. One day soon I will write about how to find a good personal trainer and what types of qualifications to look for.
Best regards,
James S. Fell
Craig 2-24-2010 @ 3:45PM
As long as you use basic sense, don't be cocky and pay attention to what you are doing injuries in the gym really shouldn't happen. If you are just starting with weights start with a spotter and make sure to do a safe amount of weights. I remember going to the gym one morning and starting off with weighted squats without stretching with too much weight too boot.. Making a long story short I tilted forwards and back fell over and pretty much the safety guards saved me a few broken ribs, or maybe my life. To this day I don't do weighted squats, I go to the gym every day and just stay with the machine squats or the dumbell squats.
Reply
Daniel 2-24-2010 @ 4:04PM
Craig, that is too bad when i hear that you gave up squatting for trading it for the smith machine, anyway that is your decision and i respect that, the smith machine and or the leg press will never replace the squat and its many health benefits
sincerely
Reply
George 2-24-2010 @ 11:33PM
It is common that people get injuries during exercises. Besides accident injuries, most of injuries happen as people don't warm their body up. Take couple minutes to warm up and couple minutes to cool down after your intensive exercises protect you from sore and unnecessary injuries and give you high quality exercise experience as well.
Whoever works out for years could be professional.
Http://www.lifespanfitness.com.au
Reply
Daniel 2-25-2010 @ 10:22AM
Mr. Fell, you are correct about bodybuilders being the last person to ask for guidance, i just wanted to remain nice.
about powers and Olympic lifters not being to best choice for advice/guidance for the basics, i will admit that there are, soem with an attitude in every sport and that is how it is, but for the most part they are very knowledgeable, and let's face it, they all have to start somewhere and that somewhat called basics.
a few examples of basics for those 2 different disciplines are: learning the proper technique for Squat (very poorly done with teh fitness industry today) bench-press, deadlift, adequate warm ups,
stretching...
sincerely Mr. Fell
Reply
George 7-28-2010 @ 3:06AM
Great, thanks for your sharing.
Reply