5 Common Sports Gym Injuries That Need Physio Treatment

5 Common Sports Gym Injuries That Need Physio Treatment

Gym-related injuries are surprisingly common, and they don’t just happen when you’re lifting heavy. Poor form, fatigue, or skipping warm-ups can lead to issues that leave you sidelined for weeks, or longer, if not treated properly. At Switch, our physio clinics in Sydney specialise in treating exactly these types of injuries. 

Whether it’s pain from the gym or something picked up on the field, our experienced physiotherapists offer tailored treatment and management plans to help you recover faster and move better. We also focus on prevention, so you’re not stuck dealing with recurring shoulder, back or knee pain. Here are five of the most common injuries we see in the clinic, and how physio can help.

Common Injuries That We Can Treat

Coming back stronger beats coming back sooner. Rushed returns are how injuries linger.

Injuries from daily life, sport, or gym training are common, with issues like back pain, shoulder strain, or muscle tears often needing physio support. At our Sydney clinics, our physiotherapists help clients reduce pain, restore movement, and get back to what they love, whether that’s gym workouts or team sports. 

We’ve supported people across a range of activities including rugby, soccer, AFL, netball, tennis, athletics, swimming, dance, and more. We specialise in physiotherapy for sports injury, and some of the most common injuries we treat at our Sydney clinics include:

• Ligament sprains
• Muscle strains and tears
• Dislocations
• Joint injuries
• Overuse injuries

What Are The Top 5 Gym Injuries That We Treat In Our Physio Clinics?

1. Lower Back Pain

What happened: David tweaked his back while deadlifting at the gym.

How it happened: On the final rep of his set, he felt a sharp twinge in his lower back as he lifted the bar. Injuries like this are common during heavy lifts like deadlifts, especially when form slips. The lower back often takes the load when the hips, core, or upper back aren’t pulling their weight, it’s not built to handle that stress alone.

How to fix it: One of the most effective ways to prevent lower back injuries is learning how to breathe and brace properly during lifts. Controlled breathing improves midsection stability, giving your lower back the support it needs, especially when fatigue kicks in at the end of a set. If you’re dealing with lower back pain, book a session with a physio at SWITCH. We’ll give you a full assessment and work on strategies to strengthen and protect your back.

2. Shoulder Pain

What happened:
John felt a pinching pain in his shoulder during bench presses, push-ups, and overhead presses.

How it happened:
He trained through the discomfort, thinking it was just a minor niggle. But during his final rep, a sharp pain hit his shoulder and lingered. Shoulder injuries like this are common, the shoulder is the most mobile joint but also one of the least stable. Movements like presses and pull-ups depend on two joints working together: the ball-and-socket joint and the shoulder blade gliding over the ribs. If one isn’t moving properly, your body compensates and problems start.

How to fix it:
Rehab starts with restoring smooth, coordinated movement between the ball-and-socket joint and the shoulder blade. From there, we work on linking that movement with the rest of the body. If shoulder pain is getting in the way of your workouts, don’t wait. Book in with a physio at SWITCH, we’ll assess what’s going on, correct the imbalances, and guide you through a plan to get your shoulder strong and stable again.

3. Neck Pain

What happened: Cathy experienced neck and shoulder pain after a gym session.

How it happened: During her final set of bent-over barbell rows, Cathy pushed hard to finish. In the effort, she jerked her head forward then back. Neck pain isn’t a common gym injury, but it can easily happen, especially when intense workouts are paired with a sedentary lifestyle. The next morning, her neck felt tight from both muscle fatigue and lack of mobility. It’s also common to tense the neck during heavy lifts, but this instinctive move often leads to discomfort.

How to fix it: Start by being more mindful of your posture during exercises. If you notice yourself tensing your neck, the weight you’re lifting might be too heavy. A helpful cue is to imagine being pulled from the top of your head, maintaining the same angle as your body. This action lengthens your body and reduces the strain on your neck and shoulder muscles, promoting better form and efficiency.

4. Knee Pain

What happened: Jenny started experiencing sharp knee pain during step-ups in her high-intensity gym class. This forced her to sit out for 5 minutes while everyone else continued working hard. She also felt discomfort when doing squats and lunges, making it difficult to keep up with her workout routine.

How it happened: After returning to the gym, Jenny pushed herself too hard, using the same weights she had been lifting before the lockdown and jumping back into high-intensity classes too quickly. This overexertion put excessive strain on her knees. The knee is designed to function as a hinge between the hip and foot, and when improper technique or excessive load is applied, the knee can easily become overloaded, leading to pain.

How to fix it: To reduce knee pain, focus on proper alignment. When performing squatting movements, ensure your knee tracks in line with your second and third toes. This simple adjustment can help alleviate pressure on the knee joint. If you’re unsure how to adjust your form, ask us at the clinic for personalised advice and exercises to improve your technique.

5. Elbow Pain

What happened:
Brian started experiencing a dull ache in his elbow during bench presses and push-ups, assuming it would fade with rest. However, after a few months, when he attempted to lift his usual bench press weight, he felt a sharp stabbing pain and weakness in his elbow.

How it happened:
Elbow pain, particularly from conditions like tennis elbow and golfer’s elbow, is common among gym-goers. Tennis elbow typically affects the outside of the elbow, where the wrist extensors attach, while golfer’s elbow affects the inside, where the wrist flexors attach. Both conditions arise from overusing these muscle groups when gripping and holding weights, leading to pain and weakness in the elbow.

How to fix it:
Elbow pain may stem from issues in the joints above or below it, such as the shoulder or wrist, which can overload the elbow during movements. A physio can help identify these issues, and simple exercises like isometrics can significantly reduce pain and improve strength. Addressing the root cause of the problem will help you regain full function and avoid long-term damage.

How Do We Assess An Injury That Needs Physio?

At Switch, our physiotherapists focus on understanding both the pain you’re experiencing and the root cause behind it. We don’t just treat the symptoms; we aim to prevent future injuries by addressing the underlying issues.

Here’s how we do it:

• Accurate Diagnosis: We thoroughly assess the injured area, your movement patterns, and factors that may have contributed to the injury.
• Clear Outcomes: We take time to understand your goals, recognising that gym or sport injuries affect not just your activity, but your work and personal life too.
• Tailored Treatment Plan: We outline a clear roadmap, including the expected timeframe for recovery and return to activity.
• Physiotherapy Treatment: Our treatment often includes manual therapy and a customised rehabilitation program to guide you back to your activities while teaching you how to manage the injury yourself.
• Education & Prevention: We help you understand your injury and rehab, so you can prevent the same issues from arising again in the future.

Does Physio Speed Up Recovery From A Gym Injury?

Over the years the most common types of gym injury that we have treated include shoulder, lower back and knee injuries that are exercise induced most typically from over exertion or lifting incorrectly. Getting physio for sports injuries can help speed up your recovery time because we can assist with;

• Stabilisation techniques using tape or bracing.
• Manual therapy treatment for joint restrictions or stiffness.
• Active exercises to restore flexibility, strength, endurance and balance.
• Creating new movement patterns

How Can You Avoid Getting An Injury At The Gym?

Most gym injuries can be avoided by doing some form of warm-up, consisting of either some cardio or stretching prior to starting your session. Soft tissues that have been warmed-up and stretched before activity are far less likely to get injured as they are ready for the physical activity that is about to begin.

Some other suggestions include;

• Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility.
• Alternate exercising different muscle groups and exercise every other day.
• Cool down properly after exercise, cooling down should take twice as long as warm-ups.
• Use the right equipment or gear and wear appropriate shoes.
• Learn the correct techniques for the gym workout you are undertaking.
• Rest when tired, avoid exercise when tired or in pain.

What to Do After a Gym Injury?

The first and most important step if you feel pain or injure yourself at the gym is to stop immediately. It might be tempting to push through, but this often makes things worse.

Start with the RICE method, Rest, Ice, Compression, Elevation, to treat soft tissue injuries and manage inflammation early.

• Step 1: Rest
  Stop the activity and avoid putting weight on the injured area for the first 24–48 hours. Rest helps prevent further damage and bruising.
• Step 2: Ice
  Apply an ice pack wrapped in a thin towel for 15–20 minutes every 2–3 hours during the first two days. This reduces pain and swelling. A bag of frozen peas works if you don’t have an ice pack.
• Step 3: Compression
  Use an elastic bandage to wrap the area and limit swelling. It should feel snug but not tight. If you notice numbness, tingling, or discolouration, loosen the wrap.
• Step 4: Elevation
  Keep the injured part raised above heart level as much as possible. Use pillows to support the area, especially in the first 48–72 hours. This helps reduce swelling and pain.

Recover Fast from Gym Injuries

Gym injuries are common, but with the right care, recovery can be quick and effective. Taking the right steps immediately after an injury is key to avoiding long-term damage. Rest, ice, compression, and elevation (RICE) are crucial in managing soft tissue injuries and reducing inflammation in the early stages. It’s important to stop activity immediately, allow your body to heal, and avoid pushing through pain. When left untreated, even a minor injury can develop into a chronic issue, preventing you from returning to your usual fitness routine.

At Switch Physiotherapy, we provide personalised treatment to address both your pain and the root cause of your injury. Our expert physiotherapists will guide you through rehabilitation and help you return to your workouts safely. If you’re dealing with gym pain, don’t wait, start your recovery today with Switch Physiotherapy. Book at one of our clinics near you in Penshurst, Maroubra, Concord, Lane Cove, Menai, Rouse Hill or Gladesville.

FAQs

Should you keep going to the gym if you have an injury?

Using an injured body part too soon can delay healing and worsen the injury. Pain is a key signal, don’t ignore it, even if it means pausing daily routines. Even when pain fades, full healing might not be complete, increasing the risk of re-injury. Resting and possibly immobilising the area with a brace or splint allows proper recovery.

Most minor sprains or tears improve with two weeks of rest. If there’s little progress, see a sports doctor. A detailed exam and scans can confirm what’s wrong and guide a rehab plan for a smoother recovery. Knowing the exact issue also helps you mentally prepare for the healing process.

What is the most common injury at the gym?

Some of the most common gym injuries include wrist, ankle, and lower back sprains, plus rotator cuff and elbow issues like tennis or golfer’s elbow.

What is the role of physiotherapy in sport injury?

Sports and exercise physiotherapists help prevent and treat injuries related to physical activity for people of all ages and skill levels. They offer expert, evidence-based advice to support safe participation in sport and exercise.

What is the most injury prone gym exercise?

Avoid exercises like behind-the-neck presses or lat pulls, straight bar curls and triceps presses, good mornings, and deep stretch movements, they can strain joints and increase injury risk.