The Three Most Common Gym Injuries We’re Seeing Right Now (And How to Avoid Them).

The 3 Most Common Gym Injuries We’re Seeing Right Now...

And How to Avoid Them.

January and February are brilliant months in clinic.

Motivation is high. Training plans are back. People are lifting heavier, running further and generally feeling good about moving again after a sluggish winter.

But…we do also see patterns.

We're not talking dramatic injuries or career-ending problems. But frustrating, persistent niggles that stop you progressing and take the fun out of training.

Here are the three most common gym-related issues we’re treating at Carter & George right now and what you can do to avoid joining them.

1) Shoulder Pain from Overhead Lifting

The pattern:
Pain at the front or side of the shoulder during presses, bench work or even push-ups.

What’s usually happening:
It’s rarely a 'tear'. More often than not, it’s irritation from a sudden increase in load, volume or intensity, especially overhead work layered on top of busy weekly training.

Add in:
- Poor control under fatigue
- Limited thoracic mobility
- Jumping weight too quickly

And you've got the perfect recipe for your shoulder starting to complain.

How to avoid it:
- Build pressing volume gradually
- Balance pushing with pulling (rows are your friend)
- Don’t chase fatigue at the expense of control
- Respect recovery between upper-body sessions

If shoulder pain is lingering beyond a week or two, it’s worth getting assessed. Small tweaks to programming often make a huge difference.

2) Lower Back Pain from Deadlifts and Squats

The pattern:
A 'twinge' during a lift that turns into stiffness and discomfort for days afterwards.

What’s usually happening:
Contrary to popular belief, your back is rarely out. It’s usually sensitised from:
- Rapid load progression
- Increased training frequency
- Poor recovery (sleep and stress matter more than you think)
- Fatigue-driven form breakdown

The lower back is strong and adaptable, but it doesn’t love sudden spikes.

How to avoid it:
- Follow progressive overload, not aggressive overload
- Treat recovery as part of your training plan
- Don’t max out every week
- Use 'deload' weeks strategically

Back pain doesn’t mean you need to stop lifting. In fact, smart loading is often part of the solution and that’s where good physio guidance makes all the difference.

3) Tendon Pain in Your Elbow, Knee or Achilles

The pattern:
A gradual onset ache that warms up during exercise but feels worse later or the next morning.

What’s usually happening:
Tendons hate sudden change. We see this when people:
- Increase running distance quickly
- Add plyometrics too soon
- Suddenly train 5–6 days per week after doing 2–3

Tendon issues aren’t about being 'weak'. They’re about capacity vs load.

How to avoid it:
- Increase volume gradually (10% rules are a guide, not gospel)
- Introduce new movements slowly
- Respect rest days
- Don’t ignore early warning signs

The earlier tendon pain is managed, the quicker it settles. If you leave it too long, it will become stubborn.

The Common Theme? Load Management.

Most gym injuries we’re seeing right now aren’t dramatic accidents.

They’re training load errors.

You’re motivated (which we love).
You’re consistent (even better).
But the body adapts at its own pace.

That’s where physiotherapy isn’t just about fixing problems — it’s about preventing them.

How Carter & George Can Help

At Carter & George, we:
- Assess movement and strength patterns
- Identify load tolerance and recovery gaps
- Adapt your training without telling you to stop
- Build rehab plans that keep you progressing

Whether you’re training for a marathon, skiing next month or just getting stronger in the gym, we help you move with confidence.

Because the goal isn’t just to get back to training. It’s to keep you there.