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6 Top Fitness Injury Myths: Debunked

What’s more problematic is when people abide by the warnings by abandoning certain beneficial exercises and fitness habits. Such misunderstandings resulting in their body health to waning or losing its strength. In the worst case scenario, it may even lead to an actual healthy injury.

Regular gym goers and sports enthusiasts have always heard warnings about potential injuries and how to avoid them. While some of these warnings have been taken at face value, many of them turn out to be completely untrue. What’s more problematic is when people abide by the warnings by abandoning certain beneficial exercises and fitness habits. Such misunderstandings resulting in their body health to waning or losing its strength. In the worst case scenario, it may even lead to an actual healthy injury.

In order to avoid this unnecessary predicament its best to know which injury warnings are nothing more than falsified information. That’s why we’re here to debunk the five most common fitness injury myths that are steering you wrong:

1. “All You Need Is Physical Therapy”

It suffices to say that while physical therapy is important for recovery, it does not provide the entire solution to every fitness injury in and of itself. The belief that physical therapy by itself will solve any physical injuries and health issues is misplaced. The physical therapist has his limits and will only help in the technicality of the process after his diagnosis of the injury. He may also make recommendations on the next steps to heal or ease the pain.

But other than that the rest is entirely up to you. You will have to carry out the instructions yourself and abide by his guidance. Basically, it’s not a one-way street. It takes two to tango.

2. “No Pain, No Gain”

no pain no gain

This old saying has remained a standard workout motto for generations. But, it also happens to be a myth and a dangerous one at that. The (totally false) idea is that unless you are feeling some sort of pain or growing distress during your workout, you are not exercising the right way.

Well, workouts do cause strain on the body, but the pain is an entirely different perception. The moment you feel actual pain at any moment, you must discontinue exercising immediately. Do not pursue pain as some sort of challenge; rather, view it as a sign that your body is telling you to stop.

If you go through with this misplaced notion you are only setting yourself up for a damaging injury; possibly one you may not be able to recover from.  Your body has a limit and if you are hurting, you must have a sound mind and halt the exercises for the time being. Those who have ignored the warning signs have not been so lucky resulting in damaged organs, torn muscles and ligaments, and even fractured bones.

Its one thing to be a determined exerciser but it’s another to be an irrational one.

3. “You Must Stretch More”

Viewing stretching as entirely harmless is a common misconception. This is not to say stretching is not important. Indeed it is a normal routine for everyone to stretch to provide relief for their muscles before or after a hard workout. But, even stretching has a limit.

Excessive stretching, especially after a workout, can result in hurting your already delicate tendons. It is best to briefly stretch and warm up before any workout or any other sport to tighten the muscle before going all into a great extent. Too much stretching before the workout only exhausts your muscles and endangers them before the workout.

Once you are done with the workout you can stretch to a limited extent in order to get rid of lactic acid and muscle soreness. But once again, take care not to overdo it.

4. “You can turn fat into muscle”

That myth continues to function as a fact in the minds of gym enthusiasts. Well, it is true that exercise burns fats help lose weight and build up a stronger body. Yet, a lot of people take this to mean that so long as they work out to extreme extents, they can eat what they like and the fat will be converted to muscles right away.



This is the myth that leads to fitness injuries when people push themselves too far with cardio or weight lifting in an effort to turn fat into muscle.

Without exercise and body resistance, fats may increase in your body while decreasing the muscle mass. However, they do not affect one another. The best way to continue body resistance to fat is to make healthy food choices and keep your exercise schedule in check.

5. “Rest is always best”

Not that it does not mean the rest isn’t best. It is not always best. You can have your well-deserved rest after a heavy workout and let your muscles relax. It’s highly likely that you might wake up feeling sore which means that the phenomenon known as delayed onset muscle soreness (DOMS) is very much taking effect in your body.

The next few days may prove vital to helping your muscles recover but do not prolong the rest into an excuse for inactivity. This causes DOMS to cause more muscle imbalances and potential injuries. It is highly recommended that you take a walk, jog or sign up for a yoga session to offer resistance to lactic acid.

6. “Your shoulder hurts so it must be a shoulder problem”

This myth will understandably cause confusion for you given the no pain no gain debunking. But the fact of the matter is muscles operate in conjunction, not individually. They work together to create locomotion and if they do not move normally, that means they alter your body movements in other areas.

It is better to seek help from a professional in such circumstances but in many cases, the area which hurts is not really the source of the problem. The problem may be stemming from elsewhere.

More often than not, gym goers start out believing that they can do all the exercise techniques themselves without the help of any professional coaching or medical help. If you have been telling yourself that, then you need to abandon that line of thinking.

It is always beneficial and wise to accept professional guidance and assistance from a coach or trainer. They will have better knowledge of how your body operates and observe you’re routine enough to figure out your weaknesses and its limitations. Professionals are best suited to help you understand how far you can push your body and how to help your body recover from physical injury.

Just as important as professional assistance is the need to use correct workout and fitness gear and consume high-quality supplements to boost your workout capabilities and keep your health in check. Visit our health and fitness sections and also find top quality workout gear and nutrition essentials to prevent physical injuries.

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