Weightlifting and Injuries
Monday, November 11, 13
Squats
Many athletes and coaches are concerned that
squats are a potentially dangerous type of lift.
Squats can be done safely if athletes focus on
proper positioning and lifting techniques. A
common technical error that leas to injury is
positioning your head so you are looking at the
ceiling rather than straight ahead. Another error
is not positioning your feet shoulders width
apart.
Monday, November 11, 13
Squats are a beneficial
technique that an athlete,
who has stopped growing,
should include in any
training program to
increase strength and
power.
However, to prevent the
injuries that can occur with
this lift, athletes must avoid
careless error in technique.
Monday, November 11, 13
You can injure your back doing squats if you:
• Grip the bar unevenly causing a twisting movement when you stand up from the squatting
position
• Stand with your spine rounded rather than straight
• Lean so far forward that your knees travel forward over your toes and your heels come off the
floor causing you to loose your balance
• Hold the bar too high on your neck causing you to lean forward
Monday, November 11, 13
Doing squats can damage your
knees if you do not squat until
your thighs are parallel with the
floor or if you squat so quickly
that you lose your balance. Also,
if you squat too far, you are more
likely to trap and damage the
meniscus, or tissue that forms a
cushion between the upper and
lower leg bones at the knee.
Muscles on your backside that
work during squats (front side
works as well when you extend).
Monday, November 11, 13
Lifting behind the neck
Another type of lift that is potentially dangerous
involves lifting weights behind your neck. This type of
lift can easily injure the shoulder because in this
position, too much strain is placed on the ligaments
connecting the bones in the front of the shoulder.
Although any athlete can be injured while lifting
weights, weightlifters can prevent many injuries by
using proper positioning and lifting techniques and by
using the right exercise to strengthen a specific muscle
group.
Monday, November 11, 13
Treating Weightlifting Pains and
Sore Muscles
When any workout or specific exercise
causes you pain, pay attention. Knowing
how to react can help you avoid a
serious injury. Strength training can
cause several types of pain including:
Monday, November 11, 13
Treating Weightlifting Pains and
Sore Muscles
Muscle Soreness
When you use muscles you have not used for a while or try a new
exercise or training technique, it is normal to feel a dull ache of
soreness in the muscles that were trained. This pain is caused by
microscopic tears in the fibers of the connective tissues in your body -
the ligaments that connect bones to other bones, and the tendons that
connect muscles to bones. This micro trauma may sound harmful but is
in fact the natural response of your muscles when they experience work.
This is the primary reason it is so important that you get enough rest
between specific muscle workouts. Each time you work out with
weights, you cause this “damage” - these tiny tears in your muscles;
they need ample resting time to rebuild and become even stronger,
bigger, and more firm.
Monday, November 11, 13
Pain during or just after a workout
During a workout, repeated contractions cause
lactic and other acids, as well as proteins and
hormones, to build up in muscle tissue. This
can cause pain even without injury. But if you
experience a sharp, continuous pain, or pain
accompanied by a burning sensation, stop
lifting and get it checked.
Monday, November 11, 13
Cramps
These happen when muscles, often in the calves
or feet, knot up in intense contractions.
Cramps occur most commonly in endurance
sports like cycling and running, where the
athlete loses a lot of fluids through sweating.
This is why it’s very important to stay well-
hydrated during exercise. If you do get cramps,
the best way to stop them is to gently stretch the
cramped muscle.
Monday, November 11, 13
Injury
When working out with weights you need to be
in full control of both the weights and your own
body as it lift and uses the weights. Careless
weightlifting can result in injury. Not warming
up, attempting to lift too heavy a weight, using
momentum or jerky movements, letting the
weights drop, not using correct form, or
forgetting to stretch or cool-down after your
workout can indeed result in injury.
Monday, November 11, 13
The following injuries can occur
as a result of carelessness:
Tendonitis: This is inflammation of the tendon and can
occur if you begin your first set with too heavy a eight
and/or are not properly warmed-up. Rest is the best
treatment for this painful injury.
Fascia injuries: Can occur if you suddenly jerk or
pull the weight. Fascia is basically the packaging
tissue of muscle. When fascia is torn, it becomes
inflamed and the pain is severe. The injury should be
treated with cold packs and wrapped with an ace
bandage.
Monday, November 11, 13
Ligament injuries: Can occur when
people use momentum and jerk the
weight to accomplish a lift. This injury
is treated by using cold packs and rest.
Sprains or muscle tears: Are uncommon
if you warm-up, stretch, and cool-down
properly and implement the safety
precautions and principles we teach.
Monday, November 11, 13
R.I.C.E
Any time you do have inflammation or swelling, use the R.I.C.E method of
reducing damage and speeding healing. For injuries, R.I.C.E is nice.
Rest: When you are hurt, stop your workout immediately and take
weight off the affected area.
Ice: Wrap ice in a towel and hold it against the injury for 10 to 20
minutes, three or four times a day until the acute injury diminishes.
Compress: Wrap the injured area in a snug, but not tight, elastic
bandage.
Elevate: Raise the injured limb and rest it on a pillow to reduce
swelling.
Monday, November 11, 13
Strength training provides many important benefits
that cannot be achieved by any other exercise or
activity. However, when enjoying this great form of
exercise, be sure to pay attention to pain and soreness
so that your program is not only effective, but safe as
well.
Go enjoy the wonderful benefits of a safe
and effective strength training program!
Monday, November 11, 13