Weight lifting is a heavy type of workout and various injuries - minor and major - are normal parts of it even for a seasoned weight trainer. However, following safety precautions wards off accidents or at least knowing how to treat the damages will help you recover fast and get back in the game.
Knowing how to handle bars properly and where to put your feet exactly will save you a huge amount of time, money, and energy. Would it be nice to just take advantage of the workout's healthy benefits than unnecessarily paying the price? Here are some of the most common injuries that weight lifters often suffer from:
Shoulder impingement syndrome can be detected when you experience pain during bench and shoulder presses. Improper formation of the arms when doing lateral raises is considered to be the main cause of this problem. Impingement syndrome occurs when the space between the bone in the upper arm or scapula and clavicle decreases. The area becomes painful when there is activity involved. Weight lifting is not the only cause of shoulder impingement syndrome but this can exacerbate the condition.
Patellar tendonitis is also a common injury when weight lifting. This type of knee injury happens when the legs are not in the right angle during weight lifting. The knees usually hold the pressure coming from the upper portion of the body but when there is too much pressure and the knees are improperly aligned, they tend to give in. The reason why this often occur in men than women is because men have naturally smaller hips while women have wider which provide them extra support.
Herniated disc. It is obtained usually during or after performing deadlifts. This happens when the joints and vertebrae's cushion decreases. It occurs mostly when weight lifters use the back for additional support when the activity is too heavy for a particular area of the body. A good example would be during bench presses.
The rotator cuff in the shoulder area also tends to split when weight lifting. The arm would feel weak and unable to move freely when this happens and may require surgical procedure if left untreated.
The common injuries mentioned above can be avoided or cured. The following are a few tips to help you avoid or treat them at home.
Prevention: Always perform warm-up exercise to allow blood circulation and activate your nerves. Never forget to position yourself properly whenever you lift weights. Have bottles of drinking water ready for constant rehydration. This will protect you from losing your consciousness and going off balance. Most importantly, do not over lift.
Treatments: Never force yourself when pain is felt. Take a rest for a few minutes. Apply cold compress on the affected part to numb the pain. After a couple of hours, enjoy a hot bath. Do not hesitate to consult a doctor immediately. You could save a lot of money.
Caution must be taken when weight lifting but injuries cannot be avoided. Use programs like a one rep max calculator to help you determine the most weight you can push so you don't hurt yourself lifting too heavy. If these happen, do not be confident that the pain will heal on its own. See a doctor at once to control the damage and avoid a more serious physical condition.
Knowing how to handle bars properly and where to put your feet exactly will save you a huge amount of time, money, and energy. Would it be nice to just take advantage of the workout's healthy benefits than unnecessarily paying the price? Here are some of the most common injuries that weight lifters often suffer from:
Shoulder impingement syndrome can be detected when you experience pain during bench and shoulder presses. Improper formation of the arms when doing lateral raises is considered to be the main cause of this problem. Impingement syndrome occurs when the space between the bone in the upper arm or scapula and clavicle decreases. The area becomes painful when there is activity involved. Weight lifting is not the only cause of shoulder impingement syndrome but this can exacerbate the condition.
Patellar tendonitis is also a common injury when weight lifting. This type of knee injury happens when the legs are not in the right angle during weight lifting. The knees usually hold the pressure coming from the upper portion of the body but when there is too much pressure and the knees are improperly aligned, they tend to give in. The reason why this often occur in men than women is because men have naturally smaller hips while women have wider which provide them extra support.
Herniated disc. It is obtained usually during or after performing deadlifts. This happens when the joints and vertebrae's cushion decreases. It occurs mostly when weight lifters use the back for additional support when the activity is too heavy for a particular area of the body. A good example would be during bench presses.
The rotator cuff in the shoulder area also tends to split when weight lifting. The arm would feel weak and unable to move freely when this happens and may require surgical procedure if left untreated.
The common injuries mentioned above can be avoided or cured. The following are a few tips to help you avoid or treat them at home.
Prevention: Always perform warm-up exercise to allow blood circulation and activate your nerves. Never forget to position yourself properly whenever you lift weights. Have bottles of drinking water ready for constant rehydration. This will protect you from losing your consciousness and going off balance. Most importantly, do not over lift.
Treatments: Never force yourself when pain is felt. Take a rest for a few minutes. Apply cold compress on the affected part to numb the pain. After a couple of hours, enjoy a hot bath. Do not hesitate to consult a doctor immediately. You could save a lot of money.
Caution must be taken when weight lifting but injuries cannot be avoided. Use programs like a one rep max calculator to help you determine the most weight you can push so you don't hurt yourself lifting too heavy. If these happen, do not be confident that the pain will heal on its own. See a doctor at once to control the damage and avoid a more serious physical condition.
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More on how much you should lift here. View a video of how a one rep max program can help you determine the most weight you can lift.
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