Weight Training/Lifting Injuries-Muscle Injury & How to Prevent/Treat them



Information on various Weight Lifting or Training Injuries and how to prevent and treat them. Stay Injury free or recover faster with these tips.


The entire progress of a Weight Trainer depends on staying in good health and Weight Training Injuries can be a great blow to all plans.


I keep hearing the notion that you need to train with light weights and high repetitions to avoid Training Injuries.


Remember one thing - The greatest benefits are in the Pain zone. Never try to avoid the discomfort coz its in discomfort when your body realizes that its needs to change, it needs to grow to adjust to the ever increasing resistance you are subjecting it to.


So is it possible to train hard and yet avoid weight training injuries and get to the finish line. You bet it absolutely is only if you are ready to implement a few basic tips I mention here. Lets Get in then...


In this article I will show you how to prevent Injuries, treat them effectively and work around them should they occur. { Read our Disclaimer though }.


Why and where do Weight Lifting Injuries occur?
 

Many bodybuilders believe that Injuries are  a part of Bodybuilding and they do occur from time to time. Just like the soccer and rugby players will be injured from time to time.
 

But that does not have to be the case. If you train safely with the preventive techniques I mention you can lift all your life and never get injured.


Where do Injuries occur?
 

Weight Training Injuries occur at the weakest link in the Muscle-Tendon-Ligament-Joint network. Remember in theStretching Exercises section I mentioned about this network.


Why do they occur?

Overstretching of muscles, tendons or ligaments can result in Injuries during weight training.


How to Prevent Weight Lifting Injuries?


The best way to prevent these injuries is to stretch properly and execute the exercises with strict form.
 

ProperStretching is the cornerstone of a flexible body, making it stronger to withstand the demands of heavy Weight Training.
 

Proper form ensures that your muscles are not stretched in abnormal directions and also that undue amounts of weights are not used up on them.


Treatment of Weight Training Injuries
 

Many small injuries can be managed by Rest, Ice, Compression and elevation { More onR.I.C.E here }. Also elevating the limb helps restore blood flow to the injured area.
 

If the Injury is serious and not responding to these first aid measures a medical intervention is suggested.


Individual Muscle Injuries


I will go into further details and show you how to treat Individual Injuries like Back Injuries, Calf Injuries and other Muscle Injuries.
 

Related Articles


 

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Disclaimer - This advice is meant for Informational purposes only and not an alternative to Medical advice. For complete details refer to your physician or any Sports Medicine Doctor. }


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What Other Visitors Have Said About Weight Training Injuries

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Back injury due to heavy lifting; what to do? 
I did heavy bench press and shoulder exercises due to which my lower back (spinal cord) is paining. How can I prevent getting my spinal cord injured …

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Common Visitors asked Weight Training Injuries Questions and Answers – FAQs

1. Exercise rehab and thing you can do for certain injuries?

Rehab programs are rather expansive. There are all manner of rehab programs that can be employed to help repair injuries that you may have suffered. Frequently, these exercises revolve around strengthening the area that has been injured. Most of these exercises will be isolation exercises.

2. What kind of injuries can you get from not stretching prior to exercise?

The sheer number of injuries that can derive from not stretching prior to exercise can be shocking. The most common injuries that you might suffer could include muscle or ligament strains and, possibly, you could suffer outright tears if you have not effectively stretched prior to exercise.

3. Any Aerobic exercise if you have back injury?

You would be a lot better off avoiding aerobic exercises when you have a back injury. Injuries to the back can be seriously become further aggravated when you exercise at a point when you should be healing. The damage that can be done to the back as a result of exercising when injured would not be pretty. So, avoid exercising until you are fully healed.

4. Can an upright exercise bike cause injury to knee?

Yes, it is possible for this exercise device to injure the knee. How you workout on the bike and whether or not you have a pre-existing injury could all contributes to potential knee damage.

5. What Exercise not to do if have a lower back injury?

Any exercise that puts stress on the lower back should be avoided. The two most dangerous would be Good Mornings and all variants of the Dead Lift. Both of these exercises could do ENORMOUS damage to the lower back.

6. How to get back after lower back injury exercise?

Considering the extreme danger of injuring the back, you need to have a program devised individually for you by a rehab therapist. Improperly exercising the lower back when it is injured could lead to permanent and irreparable harm.

7. How to get back into an exercise regimen after an injury

The best answer would be to start your return slowly and surely and be mindful of any pain or strain. Rushing back into exercise after an injury could prove disastrous. Always double check with a physician just to be sure

8. Which exercise machine is better knee injury?

Honestly, the answer to this will depend upon the type of knee injury that has been incurred. Probably the most common exercise machine used would be the leg extension followed the leg curl machine which performs the reverse motion of the extension device.

9. How to lose weight with a back injury?

Those with concerns about a lower back injury may be best served cutting back on their calorie intake or employing a low carb diet. The reason this is so is because you may wish to avoid any exercise that could aggravate the lower back.

10. Injury can not evenly distribute weight on foot. What Do I do?

Many will wear orthopedic shoes to help reduce the strain and the stress uneven distribution can yield. Others many have to use crutches or a walker and, in some cases, a wheelchair may be needed.

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