Gym-related injuries
Training at the gym is one of the best things you can do for your health, but without proper guidance or support, it can sometimes lead to injuries that set your training back.
At jem physio, I regularly see gym-related injuries that stop people from training consistently or enjoying the exercises they love. The good news? Most of these injuries are preventable, or at least very treatable, with the right rehab, exercise programming, and load management advice.
Below are the most common gym injuries I treat in our Bondi Junction clinic, and what you can do to reduce your risk.
Shoulder Pain
Shoulder pain is one of the most common reasons gym-goers seek musculoskeletal physiotherapy support.
It may develop during:
- Bench press
- Overhead pressing
- Pull-ups or kipping movements
Common contributing factors include:
- Increasing weight or volume too quickly
- Limited shoulder mobility
- Weakness in the upper back or shoulder girdle muscles
How to prevent it:
Balance pushing exercises with pulling, warm up properly, and don’t ignore sharp or lingering pain. If you can get on top of things early, you usually save yourself some heartache and can continue training in a modified way.
Lower Back Pain
Squats and deadlifts are excellent exercises for many reasons, but if performed incorrectly (and this may look different on different bodies) they can create some havoc in the body.
Lower back pain in the gym may be linked to:
- Technique heading out the window when chasing increased load and weight
- Poor trunk and hip control
- Volume and loading > capacity
How to prevent it:
Focus on quality movement, appropriate loading, and gradual progression. A physiotherapist can help tailor an exercise program that keeps you lifting without constant flare-ups.
Knee Pain
Knee pain doesn’t automatically mean something is “damaged”. In many cases, it’s related to load tolerance rather than structural injury.
Common contributors include:
- Weak quadriceps or glutes
- Sudden increases in training intensity
- Poor movement control when fatigued
How to prevent it:
Strengthen the muscles around the knee and progress training gradually. Rest alone rarely solves ongoing knee pain. Active, exercise based rehab is (usually) best.
Elbow Pain
Elbow pain can be common in gym-based training styles involving high-rep pulling or heavy gripping, such as CrossFit or bodybuilding programs.
Left unmanaged, this may lead to tendon injuries like:
- Tennis elbow
- Golfer’s elbow
How to prevent it:
Manage training volume, vary grips where possible, and address early symptoms. Tendon injuries respond best when treated early with the right exercise plan.
When should you see us?
It’s worth booking in to see us at our Bondi Junction clinic if your symptoms:
- Have lasted more than 1–2 weeks
- Keep returning despite attempts to modify, adapt, or rest
- Limit your ability to train or progress
Early physiotherapy can help identify why the injury occurred, guide proper injury rehab, and create a structured exercise program to prevent it happening again.
If you’re dealing with gym-related pain or injury and want to keep training safely, jem physio can help.
📍 Bondi Junction Physiotherapy
🏋️♂️ Injury rehab & exercise programming
🦴 Musculoskeletal physiotherapy
Book an appointment today and get back to training with confidence.