Wrong Exercise Technique – The Silent Injury Causer in the Gym
August 8, 2025
Hello, I am Dr. Natthawut Kittisak, a physical therapist and fitness rehabilitation trainer, graduated from Chulalongkorn University, Thailand. In more than a decade of working in sports rehabilitation centers, I have accompanied hundreds of cases of injuries that occurred not because of obvious accidents, but because of a silent culprit: incorrect training techniques.
Sadly, most of these injuries are completely preventable – if the practitioner is diagnosed early, given the right guidance, and has a good understanding of his or her body's limits and biological structure.
The Numbers Tell
According to statistics from the Journal of Strength and Conditioning Research, about 36% of gym-goers suffer musculoskeletal injuries within the first 12 months, with the most injury-prone exercise groups being:
Deadlift (causing tension in the lumbar spine)
Bench Press (leading to shoulder tendonitis)
Squat (causing pressure on the knee and hip joints if misaligned)
In Thailand, an internal survey of major fitness centers in Bangkok (2022) showed that:
More than 52% of gym-goers admitted to having self-taught techniques online and only 10% had seen a physical therapist before starting heavy training.
That means: most of them are "driving at high speeds without technical inspection".
Real Life Situation: When Your Body “Speaks” Late
A 32-year-old male client came to my clinic after experiencing persistent lower back pain without any direct trauma. He shared that he had been deadlifting for nearly 3 years and was gradually increasing his weights, but had never had his technique evaluated by a specialist.
An MRI scan revealed a mild disc herniation at the L4-L5 level, a lesion that had developed silently over many months due to the hunched posture when lifting. Without early intervention, he could face the risk of leg numbness, muscle weakness, or worse – surgery.
Why Is Bad Technique So Easily Overlooked?
Lack of Initial Professional Guidance
Many people start exercising through YouTube videos or friends, while each person has a different pelvis, shoulder, and spine structure – one person’s correct technique may be wrong for another.
The “No pain, no problem” mentality
Pain does not always appear immediately. The body has a smart compensation mechanism, but this is what causes the damage to accumulate over a long period of time.
No specialized assessment equipment
In general gyms, there is almost no system to measure the range of motion, axis deviation or test the resistance strength of each muscle group - something that a modern physical therapy facility can completely do.
The Role of Professional Examination & Diagnosis
To prevent injuries and optimize training efficiency, going to physical therapy or sports rehabilitation centers is extremely necessary.
At my clinic, clients will experience:
Functional Movement Screening
Posture and joint axis analysis with specialized equipment
Checking muscle balance, pressure, and flexibility of each body area
Creating a personalized technical adjustment and recovery plan
With the support of technologies such as surface EMG, gait analysis, or 3D motion tracking cameras, we not only "treat", but also help you understand and master your own body.
The Connection to Cardiovascular Health
It may sound far-fetched, but in fact musculoskeletal injuries can indirectly damage cardiovascular health:
People with chronic pain will reduce mobility, thereby reducing the ability to exchange oxygen and circulation.
Stress from prolonged injuries can affect blood pressure, sleep, and increase the risk of heart disorders.
Recent studies show that people with knee injuries tend to do 45% less cardio than people without.
The important thing is: The sooner you detect and recover, the more you protect your cardiovascular system and vitality.
Conclusion
Fitness training is not only a journey to change your body, but also a dialogue with your body. But if you start with the wrong technique, you will pay for it with pain, time and recovery costs.
As a therapist, I want people to invest in themselves - not just with weights, but with knowledge.
An in-depth assessment can save you months of treatment later.
Start training smart - not just hard.