The 7 Most Common Gym Injuries — And How to Fix Them Fast

Whether you’re new to training or a long-term gym regular, injuries happen — but most can be avoided with the right approach. At Tribe Restore, we see the same patterns again and again: tightness, imbalances, poor technique, and pushing too hard too soon.

Here are the 7 most common gym injuries and, more importantly, how to fix them fast so you can get back to training pain-free.

1. Shoulder Impingement

Shoulder pain is one of the most frequent issues we treat.

It usually shows up as a sharp pinch during overhead presses, bench pressing, or even reaching behind you.

Why it happens

                  •               Poor scapula stability

                  •               Overactive chest, underactive upper back

                  •               Limited thoracic mobility

                  •               Too much pressing, not enough rowing

Fast Fix

                  •               Reduce overhead work temporarily

                  •               Strengthen rotator cuff + upper back

                  •               Improve thoracic rotation

                  •               Switch to neutral-grip pressing

When to see Tribe Restore

If lifting your arm still causes pain after 5–7 days.

2. Lower Back Strain

Lower back pain is massively common in gym-goers — usually from bending or lifting poorly.

Why it happens

                  •               Rushing heavy deadlifts or squats

                  •               Weak glutes and core

                  •               Excessive lumbar extension

                  •               Poor hip mobility

Fast Fix

                  •               Pause heavy hinge work

                  •               Gentle mobility (cat-cow, 90/90 hip stretch)

                  •               Core activation exercises

                  •               Rebuild hinge technique slowly

When to see Tribe Restore

If pain radiates down the leg, or if bending is painful.

3. Knee Pain (Patellofemoral Syndrome)

This usually shows up as pain around or behind the kneecap during squats, lunges, or stairs.

Why it happens

                  •               Quad dominance

                  •               Weak glutes

                  •               Poor tracking

                  •               Limited ankle mobility

Fast Fix

                  •               Strengthen glutes (especially glute med)

                  •               Reduce deep knee flexion temporarily

                  •               Improve ankle mobility

                  •               Use tempo squats for control

When to see Tribe Restore

If pain increases after each gym session or you feel instability.

4. Ankle Sprains

Ankle sprains happen both in and out of the gym, but weak ankles are often exposed during plyometrics, running, or lunges.

Why it happens

                  •               Poor ankle stability

                  •               Old, untreated sprains

                  •               Lack of proprioception

                  •               Rapid direction changes

Fast Fix

                  •               Rest + compression

                  •               Gentle range of motion

                  •               Balance + stability work

                  •               Gradual return to impact

When to see Tribe Restore

If swelling or instability lasts more than 2–3 days.

5. Tendonitis (Elbows / Knees)

Known as “tennis elbow”, “golfer’s elbow”, or patellar tendonitis.

Why it happens

                  •               Repeated loading

                  •               Not enough recovery

                  •               Poor movement mechanics

                  •               Weak supporting muscles

Fast Fix

                  •               Reduce volume temporarily

                  •               Isometric holds

                  •               Slow tempo eccentrics

                  •               Grip + forearm strengthening

When to see Tribe Restore

If the tendon feels hot, swollen, or painful under load.

When to Seek Professional Help

Some injuries respond well to rest and mobility work. Others need hands-on treatment, movement assessment, and tailored rehab.

Seek help if:

                  •               Pain lasts longer than 5–7 days

                  •               You keep getting the same injury

                  •               Pain affects daily life

                  •               There’s swelling, numbness, or weakness

At Tribe Restore, we combine:

•               Acupuncture/Dry Needling

                  •               Manual therapy

                  •               Sports massage

                  •               Rehab programming

                  •               Movement assessment

                  •               Strength testing

To get you back training quickly and safely.

How to Prevent Gym Injuries

The best injury is the one that never happens.

Focus on:

-       Proper warm-up - Dynamic movement > static stretching

-       Balanced training – focus on a balance between key movement patterns, Push + pull, Hinge + squat, Anti-Rotation and Anti-Extension core.

-       Good technique - Slow reps. Control. Intentional movement.

-       Mobility work - Especially shoulders, hips, and ankles.

-       Strengthening weak links - Glutes, core, upper back, rotator cuff.

Final Thoughts

Injuries don’t mean stopping — they mean training smarter. If you’re currently struggling with pain, or want a preventative check-in, Tribe Restore offers:

                  •               Injury treatment

                  •               Corrective exercise

                  •               Movement analysis

                  •               Personalised rehab plans

                  •               Sports therapy + hands-on treatment

Contact us to book an appointment for your sports injury, let us get you back to to getting and staying strong, healthy and pain-free.