India's booming fitness culture is witnessing an unintended and painful consequence: a significant rise in gym-related injuries. Orthopaedic specialists across the country are reporting a surge in cases of chronic back pain, torn muscles, and joint damage, directly correlated with the increasing number of people flocking to fitness centres. The core issue, experts stress, is not exercise itself but how it is being performed.
The Perils of Poor Posture and Technique
A primary culprit behind this injury epidemic is incorrect form during weight training. Dr. Akhilesh Yadav, Director of Orthopedics & Joint Replacement at Max Super Speciality Hospital, Vaishali, highlights that performing complex lifts like deadlifts, squats, or overhead presses with poor posture places excessive and dangerous stress on the spinal column and joints. This improper loading dramatically increases the risk of long-term musculoskeletal problems. Many enthusiasts, eager to lift heavy, sacrifice technique for ambition, leading to preventable harm.
Critical Mistakes: Skipping Warm-ups and Overtraining
Another widespread error is diving into high-intensity workouts without a proper warm-up. Cold muscles are far more susceptible to strains and tears. A thorough warm-up is essential to prepare the body for exertion, yet it is frequently neglected in the rush to begin a session.
Perhaps the most concerning trend is the culture of overtraining, heavily influenced by social media fitness influencers. Repetitively training the same muscle groups without adequate rest can lead to severe consequences like stress fractures, ligament injuries, and permanent joint deterioration. First-time gym-goers and young adults are particularly vulnerable, often pushing past their body's limits in pursuit of rapid results.
Listening to Your Body and Seeking Professional Guidance
Orthopaedic professionals issue a stern warning against ignoring early pain signals. Attempting to 'work through' discomfort, mistakenly believing it to be a normal part of training, can transform minor strains into major injuries requiring extensive rehabilitation. Safety in the gym hinges on several key practices:
- Learning proper form under the guidance of a qualified trainer.
- Prioritising adequate warm-up and cool-down routines.
- Allowing the body sufficient time to recover between sessions.
- Heeding the body's warning signs and not ignoring pain.
Additional risks come from using inappropriate footwear, improperly calibrated equipment, and a lack of supervision, especially for beginners. Surgeons emphasise that fitness is a personal journey, not a competition. It must be developed at an individual's own pace and tailored to their unique needs and capabilities.
While exercise remains a cornerstone of good health, performing it incorrectly can unfortunately cause more harm than good. The message from medical experts is clear: pursue fitness, but pursue it wisely and safely.
