- The most common injuries among those beginning to exercise are muscle strains, contractures, tendinitis and sprains, particularly ankle sprains
The start of sporting activity, especially after a prolonged period of inactivity, is behind a rise in consultations for muscle and joint injuries. Muscle strains, tendinitis and sprains are among the most frequent injuries in individuals who begin training without a gradual adaptation process.
According to Dr Miguel Ángel Moltó, Shoulder Pathology Specialist in the Traumatology Department at Quirónsalud Torrevieja Hospital, “the most common injuries in people who start exercising are muscle strains, contractures, tendinitis and sprains, particularly affecting the ankle.” These are often accompanied by joint discomfort and lower back pain resulting from exertion for which the body is not yet prepared.
One of the highest-risk groups comprises those returning to exercise after months or years of a sedentary lifestyle. “Many people attempt to quickly regain their previous level of fitness, but the body needs time to readjust. Forcing this initial phase is one of the main causes of injury,” explains Dr Moltó.
Sports with a higher risk of injury for beginners
Activities such as running, unsupervised gym training, cross-training, and recreational sports such as padel or amateur football account for a high number of injuries among beginners. “These are sports involving impact, changes of pace or heavy loads that require appropriate progression and correct technique in order to avoid problems,” notes Dr María Tiscar, Knee Specialist in the Traumatology Department at Quirónsalud Torrevieja Hospital.
From a muscular perspective, contractures and mild muscle fibre tears are particularly common, especially in the calves, quadriceps and hamstrings. Among tendon injuries, patellar tendinitis, Achilles tendinopathy and plantar fasciitis are frequently observed. The joints that suffer most during this initial stage are the knee, ankle, shoulder and lumbar spine.
Common mistakes when starting to train and warning signs
Among the most frequent mistakes observed in clinical practice are a sudden increase in training load without adequate tissue adaptation, lack of warm-up, insufficient rest periods, and the use of inappropriate footwear or sports equipment. These factors contribute to the development of structural injuries affecting muscles, tendons, cartilage and joints.
“When the musculoskeletal system is subjected to overload without allowing tissues to adapt, the risk of muscle fibre tears, tendinopathies, meniscal injuries or joint overload increases significantly,” explains Dr Jesús García, Specialist in Arthroscopy and Joint Surgery in the Traumatology Department at Quirónsalud Torrevieja Hospital.
Although mild muscle soreness after exercise may correspond to a physiological inflammatory response, trauma specialists stress the importance of distinguishing it from pain associated with injury. Clinical assessment is recommended when pain is intense, highly localised, persists beyond a few days or worsens rather than improves, particularly if accompanied by swelling, functional limitation or altered gait. “Pain that forces a person to modify the way they walk or train usually indicates an underlying structural injury requiring an accurate diagnosis, sometimes involving imaging tests such as ultrasound or magnetic resonance imaging,” adds Dr García.
Continuing sporting activity despite pain can aggravate the initial damage and turn a minor injury into a more significant tear, a chondral lesion or joint instability. “Training through pain not only delays the biological healing of tissues, but can also lead to chronic problems and complicate treatment, potentially even requiring surgical intervention in advanced cases,” the specialist emphasises.
The importance of early diagnosis
Quirónsalud Torrevieja Hospital stresses the importance of avoiding self-medication and consulting a specialist if symptoms persist. “Anti-inflammatory medication can mask pain and lead patients to continue training, thereby worsening the injury,” the team explains.
The hospital has a Traumatology team specialised in sports injuries, committed to early diagnosis and a gradual return to exercise tailored to each patient’s age and physical condition. “Prevention and a progressive approach to sport are essential in order to enjoy physical activity without compromising health,” conclude the specialists at Quirónsalud Torrevieja Hospital.
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