The 5 Most Common Gym Injuries We See (And How to Prevent Them)

Walking into the gym should make you feel stronger — not worried about getting hurt.

But for many active adults, pain slowly creeps in during workouts. A little soreness becomes something that “doesn’t feel right,” and before long, movements you love start to feel uncomfortable or limited.

At Evolv Physical Therapy & Performance in Cedarburg, WI, we work with active adults from across Ozaukee County — including Grafton, Port Washington, Mequon, and surrounding communities — who want to stay strong and pain-free in the gym.

Here are the five most common gym-related injuries we see — and what you can do to reduce your risk.

1. Shoulder Pain

Shoulder pain is one of the most common reasons people stop lifting altogether.

Common triggers include:

• Bench press

• Overhead press

• Pull-ups or kipping movements

• High-volume workouts

  
  

The shoulder is the most mobile joint in the body — which also makes it one of the least stable.

Pain often develops when:

• The rotator cuff isn’t supporting the joint well

• Shoulder blade muscles aren’t doing their job

• Core and rib positioning affect overhead motion

• Volume increases faster than the body can adapt

  
  

How to help prevent it:

• Strengthen the rotator cuff and upper back

• Train overhead mobility intentionally

• Avoid pushing through sharp or pinching pain

• Progress weight and volume gradually

  
  

Shoulder pain is rarely caused by one “bad rep” — it’s usually a buildup over time.

2. Low Back Pain

Low back pain is extremely common among lifters — especially during deadlifts, squats, and kettlebell work.

While the back often hurts, it’s rarely the true source of the problem.

Contributors often include:

• Limited hip mobility

• Poor core coordination

• Fatigue during high-rep sets

• Inadequate recovery between sessions

  
  

When the hips or core can’t generate force efficiently, the spine often compensates.

Prevention tips:

• Focus on bracing, not just “core strength”

• Maintain neutral spine under load (tucking the hips under)

• Improve hip mobility and strength

• Respect fatigue — form often breaks down late in workouts

  
  

A strong back isn’t just about strength — it’s about control.

3. Knee Pain

Knee pain shows up in both beginners and experienced athletes alike.

Common aggravating movements include:

• Squats

• Lunges

• Box jumps

• Running or cycling

  
  

Many people assume knee pain means their knees are “bad.”

In reality, knee pain often stems from:

• Hip weakness

• Poor ankle mobility

• Improper loading mechanics

• Sudden increases in training volume

  
  

What helps:

• Strengthening glutes and quads

• Improving ankle mobility

• Adjusting squat and lunge technique

• Gradually building impact tolerance

  
  

Knees usually respond very well when the entire lower body works together.

4. Hip Pain

Hip discomfort is increasingly common in active adults — especially those who sit during the workday and train hard at the gym.

Symptoms may include:

• Pinching at the front of the hip

• Tightness that never fully goes away (even after multiple stretches)

• Pain with squats or lunges

• Discomfort during running

  
  

Often, hips become painful when:

• They lack mobility in one direction

• Muscles overwork to compensate

• The pelvis and core aren’t coordinating well

Prevention strategies:

• Balance mobility and strength

• Train hip rotation and control

• Address movement asymmetries

• Avoid repetitive loading without variation

  
  

Hip pain doesn’t mean you need to stop training — it usually means your body needs a better strategy.

5. Elbow & Wrist Pain

Elbow and wrist pain frequently affect:

• CrossFit athletes

• Weightlifters

• Climbers

• Anyone doing high-volume gripping

  
  

Common complaints include:

• Tennis elbow

• Golfer’s elbow

• Wrist stiffness or pain

  
  

These issues are often caused by:

• Grip overuse

• Limited shoulder mobility

• Poor load distribution

• Inadequate recovery

  
  

Helpful tips:

• Vary grip positions (e.g. use built up handles, hold onto weights/make fists when doing push-ups, etc.)

• Strengthen forearms gradually

• Improve shoulder and upper back mobility

• Scale volume when symptoms appear

  
  

Ignoring early elbow or wrist pain often leads to longer recovery times later.

Why Gym Injuries Happen

Most gym injuries are not accidents.

They usually result from:

• Repeated overload

• Poor movement efficiency

• Inadequate recovery

• Lack of progression planning

  
  

Pain doesn’t mean you’re weak — it means your system is being asked to do more than it’s prepared for.

How Physical Therapy Can Help

Orthopedic physical therapy isn’t just about rehab — it’s about performance.

At Evolv Physical Therapy & Performance-Cedarburg, treatment may include:

• Movement and strength assessment

• Technique and form analysis

• Mobility and stability training

• Progressive return-to-lifting plans

• Education for training smarter, not less

  
  

Our goal is to help you keep training — not stop.

When Should You Seek Help?

Consider getting assessed if you’re experiencing pain that:

• Persists longer than 1–2 weeks

• Changes how you lift or move

• Gets worse as workouts continue

• Causes you to avoid certain exercises

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Early care often means:

• Faster resolution

• Fewer setbacks

• Less time away from the gym

  
  

You Don’t Have to Choose Between Pain and Progress

Training should build confidence — not fear.

With the right approach, most gym injuries are preventable and highly treatable.

If something doesn’t feel right, your body is giving you information — not telling you to quit.

Take the Next Step

Click the link below to schedule your FREE Phone Consultation with one of our expert therapists!

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Click the link below to learn more about our services at Evolv Physical Therapy- Cedarburg, WI.

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