Sports injury specialist suggests 8 ways to keep your knees and shoulders safe while working out

Exercise injuries: Common knee injuries include torn meniscus or strained ligaments, while shoulders often suffer from rotator cuff pain or tendon issues (Image: Pexels)

Those who work out regularly often complain about how their knees and shoulders hurt during workouts. These joints are easy to injure if you’re not careful. Whether you’re hitting the gym for the first time or have been training for years, your knees and shoulders are important to protect if you want to avoid injury.

Knees and shoulders are the most stressed when you work out. “Common knee troubles include torn meniscus or strained ligaments, while shoulders often suffer from rotator cuff pain or tendon issues,” says Dr Amyn Rajani, Orthopedic Surgeon and Sports Injury Specialist, Mumbai, “They happen usually from heavy lifting or repetitive overhead moves. Exercise should help you feel better, not worse. Warm up, progress slowly, listen to your body, and enjoy a healthy, injury-free fitness journey,” he adds.

How to keep your workouts injury-free, protect your knees and shoulders 

Dr Rajani suggests you should keep these 8  fitness tips in mind if you exercise regularly:

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Common gym mistakes: Trying to lift too heavy too soon often leads to joint pain or injury. Be patient and focus on doing things properly, suggest fitness experts (Image: Pexels)

• Always warm up: Warming up is essential and should never be ignored. About 5 to 10 minutes of light cardio, like a brisk walk or cycling, followed by some gentle stretches, gets your body ready and lowers injury risks.

• Stretch the right way: For knees, focus on stretching your hamstrings and quads. For shoulders, simple moves like arm circles and chest stretches work wonders to keep things loose and ready.

• Start light, go slow: The doctor warns against jumping straight into heavy weights. Instead, master your form with lighter weights and slowly increase the load. This helps your body adjust and prevents injury.

• Don’t rush with heavy lifting: Technique beats ego every time, says Dr. Rajani. Trying to lift too heavy too soon often leads to joint pain or injury. Be patient and focus on doing things properly.

• Avoid tricky exercises done wrong: Some exercises can be harmful if done incorrectly. Behind-the-neck presses, deep squats without good form, and locking your knees during leg extensions put unnecessary strain on your joints.

• Listen to your body: If something hurts, don’t push through it. Pain is a sign to stop, rest, and maybe get expert advice before continuing.

• Build strength: Make sure you strengthen all muscles around your knees and shoulders. Weak supporting muscles can leave joints vulnerable to injury.

• Use support: Braces or taping can help if you’re recovering or need extra support, but don’t rely on them forever. Building strong muscles is the real long-term fix.

1. What are the most common exercise-related injuries?

Common exercise-related injuries include torn meniscus, strained ligaments, rotator cuff pain, and tendon issues.

2. How can I prevent knee and shoulder injuries during workouts?

To prevent injuries, always warm up, stretch properly, start with light weights, progress slowly, maintain proper form, avoid harmful exercises, listen to your body, and build overall strength.

3. What should I do if I experience pain during a workout?

If you experience pain during a workout, stop immediately, rest, and consult a specialist if the pain persists.

4. Are there specific exercises I should avoid to protect my knees and shoulders?

Avoid exercises like behind-the-neck presses, deep squats without proper form, and leg extensions with locked knees as they can strain your joints.

5. Can braces or taping help in preventing injuries?
Braces or taping can provide support during recovery, but should not be relied upon long-term. Focus on strengthening your muscles for lasting protection.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.