Top 3 Gym injuries (and How to Avoid Them)

Kia Ora Team,

Welcome back to Semester 2! It’s awesome to see the gym buzzing again—people

smashing PBs, pushing hard, getting stronger. But as a physio, I also see the not-so-

good stuff: sore shoulders, aching knees, and backs that didn’t like that “one last

rep.”

So, here are the top 3 injuries we see in the gym (especially with students), and a

few tips to help you stay injury-free and training consistently.

1. Shoulder Strains

Usually from: bench press, overhead pressing, pull-ups

Your shoulder joint is incredibly mobile—almost too mobile. Without the right control

from your rotator cuff muscles and shoulder blade stabilisers, it’s easy to overload

the wrong bits.

Avoid it by:

 Warming up your shoulders properly (think: banded pull-aparts, wall slides)

 Not maxing out every upper body session

 Keeping elbows slightly tucked during pressing

2. Lower Back Pain

Usually from: deadlifts, squats, poor posture + fatigue

This one’s a classic. Either technique slips under fatigue, or your body’s not quite

ready for the load. Sometimes it’s also the stress of exams, bad sleep, and sitting all

day catching up with you.

Avoid it by:

 Nailing your form first—video yourself or ask a trainer

 Bracing your core before you lift (not mid-rep!)

 Giving yourself proper rest between heavy sessions

3. Knee Pain

Usually from: squats, lunges, running

This isn’t usually a traumatic injury—it’s more of a “slow build” kind of pain. It often

stems from tight hips, weak glutes, or knees caving in during movement.

Avoid it by:

 Checking your knee alignment (knees should track over toes)

 Strengthening your glutes (glute bridges, monster walks, etc.)

 Modifying volume if you feel a niggle—don’t just push through

Final Thoughts

If something feels off, don’t ignore it. Early tweaks are much easier to fix than full-

blown injuries. You don’t have to stop training—but you might need to adjust how

you’re training.

Swing by the physio clinic if you’re unsure—we’re here to help you move well and

keep training long-term.

If something feels off, feel free to reach out to us and schedule an appointment.

Stay strong,

Tim Chen

Physiotherapist @ University Physio