After treating hundreds of gym-goers, the same handful of injuries show up over and over. Here are the five most common, what causes them, and what actually gets you back to training.
1. Rotator cuff / anterior shoulder pain
Usually from too much benching relative to pulling, poor scapular control, or a sudden increase in overhead volume. Feels like deep front shoulder pain, worse with press movements and often at night.
Fix: reduce pressing volume 30-50%, double pulling volume, add face pulls and rotator cuff work, address thoracic mobility. If pain persists beyond 3-4 weeks, get assessed.
2. Low back tweak / lumbar strain
Usually from deadlift form breakdown, overloaded squats, or aggressive loading with fatigue. Feels like sharp low back pain, sometimes with muscle spasm.
Fix: 24-48 hours of relative rest with gentle movement, avoid provocative positions, gradual return to loading. If pain radiates into the leg or persists more than a week, get assessed.
3. Tennis or golfer's elbow
Overuse of grip-intensive exercises (deadlifts, pull-ups, curls, rows) without adequate forearm strength. Pain on the outside (tennis) or inside (golfer's) of the elbow, worse with gripping.
Fix: reduce grip-intensive work temporarily, add isometric wrist extension/flexion holds, use straps for heavy pulls, consider shockwave therapy for stubborn cases.
4. Knee pain (patellofemoral or IT band)
Common in runners, squatters, and lunge-heavy programs. Pain around the kneecap or on the outside of the knee, worse with squatting or running.
Fix: improve hip and glute strength, address movement mechanics, temporary volume reduction, soft tissue work on tight structures. Full assessment for persistent cases.
5. Hip flexor / groin strain
Sprinting sports, sudden acceleration, or heavy squat/deadlift work with insufficient warm-up. Sharp pain in the front hip or groin.
Fix: reduce provocative activity 1-2 weeks, progressive isometric loading, gradual return to speed work. Most resolve with structured rehab.
Universal prevention principles
- Progress load gradually — most injuries follow a spike in training volume or intensity
- Warm up specifically — general cardio isn't enough; movement-specific prep matters
- Balance your program — for every pressing movement, a pulling movement. For every squat, a hinge. For every mobility drill, a strength drill.
- Video your lifts periodically — form drifts invisibly over time
- Deload every 4-8 weeks — your tissue and nervous system need recovery
- Address minor niggles early — small issues become big ones when ignored
When to get help
Pain lasting more than 2-3 weeks, sharp pain that limits training, weakness or instability, or symptoms that keep coming back all deserve professional assessment. Come in — we work with a lot of athletes and know how to keep you training while you recover.