Improper Exercise Technique – The Silent Cause of Injuries in the Gym
August 7, 2025
I’m Dr. Natthawut Kittisak, a physical therapist and specialist in fitness rehabilitation, graduated from Chulalongkorn University, Thailand. Over the past decade working in sports rehabilitation centers, I’ve encountered hundreds of injury cases not caused by accidents—but by one silent culprit: improper technique during training.
Unfortunately, most of these injuries are entirely preventable—with early diagnosis, proper guidance, and a clear understanding of the body’s biomechanics and individual limits.
Revealing Numbers
According to the Journal of Strength and Conditioning Research, around 36% of gym-goers suffer musculoskeletal injuries in the first 12 months of training. The most injury-prone exercises include:
- Deadlift (puts stress on the lumbar spine)
- Bench Press (can lead to shoulder tendonitis)
- Squat (places pressure on knees and hips if alignment is off)
In Thailand, a 2022 internal survey from major fitness centers in Bangkok showed:
- Over 52% of gym users admitted to self-learning techniques online
- Only 10% had ever seen a physical therapist before engaging in heavy lifting
In short: most people are “driving fast without ever having their brakes checked.”
A Real Case: When the Body Speaks Too Late
A 32-year-old male came to my clinic with persistent lower back pain, despite no direct trauma. He’d been deadlifting for three years, gradually increasing weight—but had never had his form evaluated by a professional.
MRI results revealed a mild herniated disc at L4-L5, a condition silently developed over time due to rounding of the lower back during lifts. Without timely intervention, this could have led to leg numbness, muscle weakness, or even the need for surgery.
MRI results revealed a mild herniated disc at L4-L5, a condition silently developed over time due to rounding of the lower back during lifts. Without timely intervention, this could have led to leg numbness, muscle weakness, or even the need for surgery.
Why Poor Technique Often Goes Unnoticed
- Lack of Professional Guidance: Many people learn from YouTube or friends, unaware that bone structure—hips, shoulders, spine—differs among individuals. What works for one person could be harmful to another.
- “No Pain, No Problem” Mentality: Pain doesn’t always appear immediately. The body’s compensatory mechanisms mask damage until it becomes serious.
- No Advanced Assessment Tools: Most standard gyms lack systems to assess joint alignment, mobility range, or muscle strength imbalances—tools readily available in modern physical therapy clinics.
The Role of Professional Assessment
To prevent injuries and optimize training, visiting a physical therapy or sports rehab center is essential. At my clinic, clients undergo:
- Functional Movement Screening (FMS)
- Postural and joint axis analysis using advanced tools
- Muscle balance, resistance, and flexibility tests by region
- Personalized plans to correct technique and promote recovery
With technologies like surface EMG, gait analysis, and 3D motion tracking, we don’t just “treat”—we help you understand and master your own body.
Connection to Cardiovascular Health
Musculoskeletal injuries may also affect heart health:
- Chronic pain reduces physical activity, impairing oxygen use and circulation
- Injury-related stress impacts blood pressure, sleep, and increases heart disease risk
- Studies show people with knee injuries do 45% less cardio than those without
The earlier you detect and rehabilitate issues, the better you protect your heart and energy levels.
Final Thought
Strength training is not just about shaping your body—it’s a conversation with it. But if you start with poor technique, you’re trading progress for pain, recovery time, and medical bills.
As a therapist, I encourage everyone to invest not just in weights, but in knowledge.
A single in-depth assessment can save you from months of recovery.
Train smart—not just hard.
As a therapist, I encourage everyone to invest not just in weights, but in knowledge.
A single in-depth assessment can save you from months of recovery.
Train smart—not just hard.