There is a growing fitness craze among Kenyans, judging by the rising numbers at gyms, wellness clubs, hiking trails, and pools. However, behind the sweaty gym selfies and ripped muscles on Instagram lie untold stories of pain—often nerve-racking injuries caused by intense workouts.
According to Dion Njogu, a doctor of chiropractic (DC) and the Head of Physiotherapy at the Chiropractic & Physiotherapy Health Centre in Nairobi, more people are seeking treatment for gym-related injuries such as knee injuries, hip discomfort, and persistent back pain. She attributes most of these cases to poor technique and lack of proper guidance.
“When most people join a gym, they’re quickly registered and start working out. The trainer might show them one or two things, but very few take time to evaluate the individual's strengths, weaknesses, or fitness goals,” DC Njogu explains. “The goal for most trainers is just to make you strong. But what if someone is 55 years old and only wants to maintain muscle strength, not become a bodybuilder?”
She believes that’s the first mistake, the lack of personalised evaluation. Without understanding what each person wants to achieve, trainers may end up subjecting the clients to workouts that are harmful to their health.
“You must ask yourself, what do I want from the gym? When your trainer understands that, they can focus their skills to help you safely achieve it.”
She illustrates the second cause, poor technique, with an example: “Someone may want to strengthen their legs and arms or tone their abdominal muscles. Instead of starting with simple body-weight exercises, many go straight to lifting heavy weights. Nobody trains them on how to lift. They’re handed a 10-kilogramme weight, and because they can lift it, the instructor assumes they’re doing well. But no one checks the posture. Strength training is not about how much you lift; it’s about how you lift.”
Even basic exercises such as sit-ups and deadlifts are commonly done wrong. “When you forcefully try to touch your knees before your tummy muscles are ready, the pressure shifts to your spine. That’s how people end up with disc problems or muscle strains,” she says.
“Deadlifts too. Most people lift with their toes instead of keeping the whole foot grounded. This strains the ankles unnecessarily.”
According to DC Njogu, lower limb and back injuries top the list of gym-related complaints. “The most common are knee and ankle injuries, and lower back pain. Occasionally, we also see shoulder injuries.”
For anyone starting to go to the gym, DC Njogu’s advice is simple: start slow. “Don’t feel guilty for starting small, even without weights. Begin with light exercises, one kilogramme if necessary, and build up gradually. Learn the right skills first. If something feels heavy, your body will automatically shift position to compensate, and that’s when injuries happen.”
She adds that gradual progression is key. “Go slowly until your body adjusts. The goal is not to rush but to grow strong safely.”
DC Njogu believes many gym-goers underestimate the value of proper preparation and recovery.
“Warm up with gentle movements to prepare your muscles. Stretching, both before and after workouts, improves flexibility and prevents muscle tightness,” she advises. “Hydration, posture, and rest are also critical for safe training.”
Knowledge gap
DC Njogu observes there’s a knowledge gap among many gym trainers. “Every trainer should evaluate new clients individually before getting them into a workout routine. They need to ensure clients understand the correct skills, postures, and styles of each exercise. Without that, we’ll keep seeing injuries.”
Social media, she adds, hasn’t helped. “Many of those we treat say they saw an exercise on YouTube or Instagram and tried it at home. They copy what they see, but not the correct posture. They end up doing the right exercise in the wrong way.”
When it comes to recovery, she says healing time depends on the severity of the injury. “If you’ve suffered a severe disc prolapse or a major knee injury, it takes longer to heal. The more serious the damage, the longer the recovery,” she explains.
She cautions against self-medication after injury. “When you get hurt, stop guessing and seek professional help. You need proper training on how to move safely again.”
DC Njogu has observed that younger adults, especially those aged between 28 and 40 years, are most affected. “Older people rarely get these injuries because they don’t push themselves too hard. The younger ones want to get strong fast. After sitting behind a computer all day, they rush to the gym and strain muscles that are already tense from poor posture,” she notes.
She also advises people to mind their workday habits. “If you’re sitting at a computer, make sure your hands are not pressed against the table. Good posture at work prevents unnecessary tension that carries into your workouts.”
For those resuming exercise after injury, DC Njogu recommends starting with simple, active movements. “If it were your shoulder, begin with gentle stretches without weights, and then add light resistance as you improve. The same applies to squats; start with body weight before progressing to added load. Gradual progression is everything.”
