Common weight lifting injuries should not be common; follow my precepts, lest the meanest injury should be lifted up by weight. Two types of injuries can result from weight lifting: acute/traumatic, and gradual impact. Some exercises weight lifting are more dangerous than others, but simple weight lifting exercises seem to cause injuries if there is weight. heavy and/or incorrect form is used. As a non-competitive bodybuilder and personal trainer, I am all too familiar with weight lifting injuries. The causes of weight lifting injuries are: 1) Weight lifting exercises can be inherently dangerous, 2) Using too much weight, 3) Poor form, 4) A person pushing beyond their limits and lose weight control.
Removing common weight injuries:
1. Rotator cuff strain/impinging the shoulder blades – can happen in one moment with improper technique and /or with heavy weight on the chest or shoulders exercises. SYMPTOMS: pain that is “referred to the shoulder arm“, although the site of injury is the shoulder joint; pain when lifting the arm overhead or to the side, exercises more pain in the chest and/or shoulder.
2. Biceps tendonitis occurs between short periods of time from heavy chest. , shoulder or dipping exercises. Ironically, this doesn’t usually happen in biceps routines, but this one tends to be at the top of the biceps and shoulder joint. SYMPTOMS: Pain in the front of the shoulder around the top of the arm when doing chest, shoulder, dropping and calisthenics exercises. The pain can occur when lifting the straight arm in the front without any weights.
3. The elbow tendon is concentrated – it is possible to avoid heavy lat-down, especially the palms facing the person; It can also be made from -ups and chin-ups. SYMPTOMS: Odd dull pain in the elbow.
4. Minimum back strain by bending over the rows of “good-morning” and simply weight plates to lift to load a barbell or machine, or to return the weight of the plate to the racks. SYMPTOMS: Middle back pain.
5. Pulling the groin — it can be done with a heavy leg pressing wide legs in platform apart with the outer fingers angled. Symptoms: Pain in the groin.
6. Nerve cramps — can easily happen when a novice uses too heavy a weight on the machine for the nerves. Symptoms: Intolerable pain, similar to cramping.
7. Quadriceps tendonitis can occur when someone tries to lift a very heavy weight on a leg extension machine. SYMPTOMS: The pain is sharp; let the pain be dull and achy; the pain occurs when the leg is straight; by jumping, running or walking up a hill, and doing leg stretches.
Reduce the risk of common injury by lifting weights:
Do lifting exercises with proper form. Do not lunge or rush during any lifting exercises. Keep the spine neutral and shoulders relaxed during weight lifting exercises.
Don’t stress more than you can handle with decent form.
Use it for extra spotting for heavy lifting.
For heavy lifting exercises that are inherently dangerous, such as barbell squats, dead lifts and bench press, practice proper form with light weights until it
Embrace the joint that is going to be used. Don’t just focus on heavy lifting without first stretching the muscles around that joint; heavy lifts are preceded by some light lifts.
Keep hydrated throughout your lifting session.
If you feel a minute pain or odd feeling in the joint, stop the set. Pain in the joint is a warning that tendons or cartilage are close to injury or already injured.
