AUGUST 26, 2025: Exercising at a gym can do wonders for one’s health and overall fitness, but unsupervised or unguided workouts often lead to physical harm. Poor posture, lifting excessive weights beyond one’s capacity, or blindly copying expert gym-goers without understanding limitations of one’s own body are common mistakes that can lead to serious injuries in gyms. People must take preventive measures to avoid self-harm during gymming sessions. This was said by Mumbai-based Dr. Amyn Rajani, a renowned knee, shoulder and hip surgeon, ahead of the National Sports Day.

Recounting the various benefits of exercise, Dr. Amyn Rajani said: “Regular exercise at the gym, when done right with proper technique, strengthens not only the muscles but also one’s bones, joints, and ligaments. It improves flexibility, posture, and balance, all of which protect against age-related stiffness and reduce the risk of injuries in day to day life as the body becomes stronger and more resilient.”

However, Dr. Amyn Rajani cautioned: “One must be careful to do gymming only under supervision of an expert. Most gym injuries occur because of overloading the body, avoiding warm-ups, or using incorrect form. While some of these injuries are minor sprains that are soon healed, the serious ones include ligament tears, rotator cuff injuries, cartilage damage in the knee, or stress fractures in the bones. These need medical treatment or even surgeries.”

In case an injury happens, it is important to see a doctor without delay. “The body always gives signals of injuries and bodily harm. Never ignore persistent pain, swelling, instability, reduced range of motion, or a sudden ‘pop’ sound in a joint. If discomfort doesn’t reduce after a few days of rest, it is a red flag, and you must see a doctor,” he added.

Gym goers should take several precautions and preventive measures to avoid orthopedic injuries during exercise: “One must do proper warm-up before every session, focus on correct technique, not be obsessed with lifting more and more weights in too short a period, and listen to the body. One must make progress slowly, work with a qualified trainer, and give the body joints enough time to recover with adequate rest and stretching,” Dr. Amyn Rajani said. “If pain is sharp, swelling persists for long, or body movements feel restricted beyond a few days, it is time to see an orthopedic specialist. Early diagnosis and treatment can lead to a quick recovery rather than a long-lasting complication. In gymming, it is important to be consistent, not reckless.”