Common Exercise Injuries and Prevention Tips

Hey there, and welcome back to the show. I’m doctor Chris Dohnal, your chiropractor here in Nashville, and today we’re talking about something I see in my office all the time. Exercise injuries. Whether you’re a weekend warrior, someone just getting back into the gym, or a seasoned athlete, this one’s for you.

Here’s the thing… exercise is one of the best things you can do for your health. I will always be in your corner when it comes to staying active. But pushing your body without the right knowledge? That’s where people run into trouble. And the good news is, most of these injuries are preventable.

So let’s talk about what I see most often.

The first one is muscle strains. These happen when a muscle is overstretched or overworked, usually because someone jumped in too hard, too fast. You know what I hear a lot? “I hadn’t worked out in a few months and I just went all out.” I get it. The motivation hits and you want to make up for lost time. But your muscles need time to adapt. If you’ve been away from the gym, ease back in. Give your body a week or two of lighter work before you ramp it up.

The second big one is joint injuries, especially in the knees, shoulders, and lower back. These often come from poor form or muscle imbalances. Here’s what’s interesting, a lot of knee pain during squats or lunges actually comes from weak hips. Your body is one connected system, so when something’s weak or tight in one area, another area takes the hit. That’s why I always say, don’t just train the muscles you can see in the mirror. Work on your hips, your glutes, your core. Those are the foundation.

And the third one I see regularly is overuse injuries. These build up slowly over time. Things like tendinitis or repetitive stress in the lower back or neck. These usually happen when people do the same movements over and over without enough recovery time. Your body repairs itself during rest, not during the workout itself.

Now let me give you some practical things you can start doing right now.

First, warm up before you train. Not stretching, I mean actual movement. A few minutes of light cardio, some arm circles, leg swings, hip rotations. Get the blood flowing before you ask your muscles to do the heavy lifting.

Second, cool down when you’re done. Five minutes of gentle movement and some light stretching goes a long way toward keeping things loose and preventing next-day soreness.

Third, learn to listen to your body. There’s a difference between the discomfort of a good workout and the sharp or nagging pain of something going wrong. If something doesn’t feel right, dial it back. Pain is information.

Fourth, build in rest days. Your muscles, your joints, your nervous system, they all need time to recover. More is not always more.

Now, when should you come see me? If you’ve had a nagging pain that isn’t going away after a week or two of rest, come in. If you’ve had a sudden injury that caused sharp pain, swelling, or limited your range of motion, don’t wait. And honestly, even if you feel okay but you want to move better and stay injury-free long term, that’s a great reason to get evaluated too. A lot of what I do is helping people move well before the pain ever starts.

At Dohnal Chiropractic, we work with active people every single day. We’re right here in Nashville, and we love helping our community stay strong, stay moving, and get back to doing what they love.

Thanks so much for tuning in today. If you have questions or want to schedule a visit, give us a call or find us online. We’d love to see you. Until next time, take care of yourself, stay active, and remember, a little prevention goes a really long way.