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JANMI's Guide to Top 5 Workout-Related Injuries for Office Workers: Avoidance and Remedies

MUscle injuries in the gym

Dear Fitness Enthusiasts,

Nestled in the bustling heart of Marylebone, JANMI stands as a beacon of health and wellness. As the founder, I'm here to discuss a critical topic for sedentary office workers embracing gym workouts: the most common gym injuries and how to prevent and address them.

1. Lower Back Pain

Cause: Often due to improper form or overexertion during exercises like deadlifts or squats.

Prevention: Focus on core strengthening exercises and ensure correct form.

Solution: Rest, apply ice or heat, and consider gentle stretches or yoga. Deep tissue massages at JANMI can also offer relief.

2. Rotator Cuff Injuries

Cause: Frequent from repetitive overhead activities or improper lifting techniques.

Prevention: Strengthen shoulder muscles with balanced workouts.

Solution: Rest, ice, and physical therapy. Our sports massages target these specific injuries effectively.

3. Knee Injuries

Cause: Common in activities involving running or jumping, or due to weak hips and thighs.

Prevention: Strengthen the leg muscles and use proper footwear.

Solution: Rest, ice, compression, and elevation. Knee strengthening exercises are beneficial, and JANMI's neuromuscular massages can aid recovery.

4. Wrist Strains

Cause: Often from lifting heavy weights or poor wrist positioning.

Prevention: Use proper grip techniques and wrist support if needed.

Solution: Rest, ice, and wrist exercises. Consider trigger point massages to relieve tension.

5. Muscle Pulls

Cause: Resulting from overstretching or not warming up properly.

Prevention: Always warm up and cool down; don't skip stretching.

Solution: Rest, apply heat, and gently stretch. Myofascial release therapies at JANMI can help.


For sedentary office workers, transitioning to an active gym routine requires mindfulness to avoid these common injuries. At JANMI, we offer personalized advice and therapies to support your fitness journey while mitigating injury risks.

Warm regards,

Paulius Jurasius

Founder, JANMI

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