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  1. #1
    Never accept defeat! backinthegymbro's Avatar
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    How did you injure yourself and on which exercise?

    Everyone always talks about learning the proper form, but no one really learns what to be extra careful of.
    So i'm hoping that a lot of people could post what they injured, how and during which exercise.
    Maybe this will help people scrolling through the thread to be extra aware of multiple different exercises and on what not to do.


    For me, i injured my lower back doing heavy dumbbell rows. I thought the dumbbell row was relatively safe compared to pendlay rows / deadlifts so i was careless. Didn't keep my back straight, did a rep with bad form and immediately felt i injured myself. Now still healing from sciatica 1 month later but improving a lot.
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  2. #2
    Registered User jk202's Avatar
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    Two low back tweaks on barbell back squats because of butt wink. Solved by using heel elevation.

    Mid back tweak on DB RDL because i didn't respect the 165's and went 1 rep too close to failure and lost tension on the last rep.
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  3. #3
    Registered User kabirkolle's Avatar
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    I was doing push-ups but in a wrong way after watching on youtube. Just because of that i injured my wrist. Now it's been around 3 months but it still pain.
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    Registered User WildcatDave's Avatar
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    OHP with narrow grip (shoulder width). This caused problems with my left AC shoulder joint, once I widened my grip, the pain disappeared.
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    Registered User jademonkey's Avatar
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    1) back strain from too heavy deadlift attempt. Problem: weak lower back and jumping in to heavy lifts too fast after a few blocks of RDL. Solution: back extensions every other day, and switched to sumo.

    2) strained lower back on squats. Solution: check ROM in the mirror before lifting and don't do the buttwink.

    3) bicep tendon impingement at shoulder during dumbbell rows (it can also happen in pull ups for many people). Solution: add Y raises and external rotations every other day for a month. Strict focus on retracting and lowering scapula during rows.

    4) hip/TFL pain after leg day, and during squats and single leg RDL. Solution: today a PT told me it's probably weak stabilizers and external rotators. I am adding banded side walks and banded clamshells every 2 days, and stretching hips more often. We will see if this works.
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    Registered User ChuckersT's Avatar
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    Bent over row. Pulled lower back muscles causing me to fall to the floor and scream. I literally could not get up for about 15 minutes and had to be helped to the car. Laid in bed for a week unable to move.

    Will never again do a bent over row, btw.
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    Registered User colontos's Avatar
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    Tweaked lower back twice. Once during a back squat, at the bottom of the motion. Once with front squats, immediately after finishing 3 sets while bending slightly to move away from the bar.

    I think, somewhat unusually, my problem was having too much lordosis as opposed to butt wink.

    Still not back to squatting.
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  8. #8
    pay the iron price SuffolkPunch's Avatar
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    I have a litany of mostly minor muscle strains. Most occurred when new to training, I probably pushed myself too hard and picked up strains in practically all muscle groups at one time or another.

    Persistent shoulder/neck problems and hip/lower back problems were fixed by balancing exercise choice and accepting that my deep sockets will not allow me to squat below parallel...
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  9. #9
    Registered User bigcat3655's Avatar
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    Seated shoulder presses but my lower back was arched. Couldn't walk for a week
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    Registered User andy0w's Avatar
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    Swimming.
    Walked to the pool. Hit my toe on a deck chair.
    Broke it.
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  11. #11
    Never accept defeat! backinthegymbro's Avatar
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    Originally Posted by bigcat3655 View Post
    Seated shoulder presses but my lower back was arched. Couldn't walk for a week
    How was your back arched? Like leaning forward or rounded back? I think a bit of an arch with your shoulder blades against the seat is a healthy position. I do seated OHP every week so definitely interested to know.
    Is your back all healed?
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  12. #12
    Registered User ofgrammatology's Avatar
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    One serious injury was lower back doing OHP. I stopped lifting for many years after that. Now i dont even attempt OHP.

    Recently i strained my intercostal muscle during leg press. It was strange. Never thought that was a possibility. And pain was insane. Went away after 2 weeks of rest.

    Others are minor strains or sometimes knee pain but nothing that cant be worked around
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  13. #13
    No help for this one.... Squid24's Avatar
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    Pinched a nerve in my Right Shoulder due to trying to PR a Squat....Back in May of 2016. Been all messed up in that Shoulder ever since.
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  14. #14
    Reincarnated HeMB's Avatar
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    Bench press - unracked the bar in a weird way and felt uncofortable in a shoulder, later it started to ache. Had to stop lifting for a few weeks.

    bent over rows - herniated a disc in lower back.

    hammer machine rows - injured the front of a shoulder, few years ago. This machine still gives me issues, I despise it because it forces unnatural movement path.
    Finally back to track.
    Still cannot SQ/DL.

    #Herniated LB disc crew
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