Gymnastics is one of the most-watched sports in the Olympic Games, with household names like Simone Biles and Suni Lee showcasing incredible strength, agility, and precision on the international stage. But gymnastics requires rigorous training and can lead to a variety of injuries.
As you watch the world’s best athletes compete this summer, keep in mind the common injuries that gymnasts encounter, how to prevent them, and effective treatment options for all athletes—from beginners to pros.
Common Injuries
“Given the intensity and amount of training required to be an elite gymnast, there is quite a wide variety of injuries seen in gymnastics,” says Stephen Aoki, MD, the team physician for University of Utah Gymnastics. “One of the unique issues related to gymnastics is that the upper extremities are subjected to a lot of stress. There are not many sports that require athletes to use the upper extremities in this fashion.”
Some of the most common injuries are:
- “Gymnast’s wrist”: This is one of the most common overuse injuries in the sport. Overuse injuries happen when an athlete repeats a movement over and over again and causes too much stress to be placed on a particular part of the body. The shoulders, elbows, knees, and ankles are also susceptible to overuse injuries in gymnastics.
- Sprains and strains: Ankle sprains are particularly common in gymnastics due to frequent landings or dismounts. An ankle sprain occurs when the ligaments connecting the ankle bones become overstretched or torn. Strains occur when a muscle or tendon is stretched too far. In gymnastics, strains in the lower back and hamstrings are also common.
- Achilles tendon injuries: The Achilles tendon is located at the back of leg and connects the calf muscle to the heel bone. Due to repeated high-impact landings and jumping, gymnasts often suffer from Achilles tendinitis, strains, or ruptures.
- ACL injuries: Injuries to the anterior cruciate ligament (ACL) in the knee can be painful and devastating. An ACL tear can happen when a gymnast lands awkwardly. With this injury, the athlete might hear a “pop,” experience swelling in the knee, and have severe pain.
Other injuries you might see in gymnastics include:
- Fractures, particularly in the wrists
- Herniated discs
- Finger and hand injuries
- Cartilage damage
- Dislocations
- Head injuries
Injury Prevention Strategies
Like with any sport, preventing injuries in gymnastics involves:
- Proper technique: Learning and maintaining proper technique from experienced coaches substantially reduces risk of injury.
- Strength and conditioning: A conditioning program will enhance an athlete’s strength, flexibility, and endurance. Core strength is particularly important for gymnasts to prevent injury to the back and lower extremities. “Muscles help stabilize our joints, and the stronger and more conditioned the athlete, the more protection the joints have from injury,” Aoki says.
- Proper warm-ups: Effectively warming up the body with dynamic stretching and light cardio can prevent muscle strains, sprains, and ligament or tendon injuries.
- Cool-downs: Cooling down the body after intense activity is just as important as warming up. Walking or a light jog will help to gradually bring the body temperature and heart rate back down, and static stretching will reduce muscle stiffness and soreness the next day.
- Rest and recovery: Adequate rest is integral to staying healthy and injury-free. Gymnasts should incorporate plenty of recovery days into their training schedules and ensure they are getting enough sleep.
- A well-rounded diet: To perform well, your body needs proper fuel. Gymnasts should make sure they are eating plenty of carbohydrates, protein, and healthy fats to power them through their workouts. Staying hydrated by drinking water leads to better muscle function and improved circulation. “Our bodies don’t just need fuel, they need the right fuel,” Aoki says. “It’s crucial to not forget about nutrition.”
Treatment and Recovery
If an injury does occur, proper treatment will help you return to the mat, bars, and beams faster. For acute injuries like sprains and strains, follow the RICE method:
Rest
Ice
Compression
Elevation
You may need to seek physical therapy for help to restore your strength, flexibility, and function. Your physical therapist will design a program appropriate for the injury and can recommend cross-training exercises to maintain your fitness levels while you’re recovering.
For more severe injuries, like fractures, dislocations, head injuries, or ACL tears, seek medical intervention. Do not attempt to work through the pain, as this can make your injury worse and lengthen recovery time.
Aoki says mental health is another important aspect of a gymnast’s overall health, and an athlete should seek help if they are struggling.
“It is extremely difficult to recover or perform up to expectations when an athlete is having difficulty coping with underlying stress, anxiety, or depression,” Aoki says. “Especially in an individual sport like gymnastics, it is important to make sure our athletes are appropriately addressing mental health.”