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Common Weightlifting Injuries and Prevention Methods

The gym can be a way of life for many of us and injuries can set us back tremendously. For those of us who are in the gym every day and working hard, we can develop injuries over time if we are not careful enough about treating our bodies correctly. Many people do not put enough emphasis on recovery and rest, which can lead to wear and tear on our bodies. Even if we do take proper care of our body, certain injuries can just happen without notice and are inevitable. Entering the gym with knowledge and awareness of certain injuries can help us possibly prevent one from occurring. Stay safe and healthy with prevention methods for some of the most common weightlifting injuries:

Common Weightlifting Injuries and Prevention MethodsThe gym can be a way of life for many of us and injuries can set us back tremendously. For those of us who are in the gym every day and working hard, we can develop injuries over time if we are not careful enough about treating our bodies correctly. Many people do not put enough emphasis on recovery and rest, which can lead to wear and tear on our bodies. Even if we do take proper care of our body, certain injuries can just happen without notice and are inevitable. Entering the gym with knowledge and awareness of certain injuries can help us possibly prevent one from occurring. Stay safe and healthy with prevention methods for some of the most common weightlifting injuries:Popular Injuries and How to Prevent ThemStay safe and healthy with prevention methods for some of the most common weightlifting injuries:Disc Herniation oHerniated discs, or degenerative disc disease, can be caused by improper lifting technique that is either as a result of one sudden movement, or repeated stress on the back over time. oSymptoms include an isolated pain the back and numbness or tingling that can creep through the lower back down into your legs. A herniated disc can be aggravated by chronic poor posture and be worsened when paired with lifting weights. Prevention Method: Your back should have a natural curve in the lower section of your back. Maintaining this curve is called a “neutral spine” and it should be held in place when performing exercises. When performing an exercise like a squat, avoid slouching by keeping your shoulders pinched and head straight forward. Engage your core to emphasize your neutral spine. This will put the workload on your legs and abs, instead of your back. Patellar Tendonitis and Knee PainoKnee pain is a common ailment that haunts athletes of all kinds. Patellar tendonitis is an injury described as pain located at the patellar tendon right below your kneecap. oIf you experience inflammation in your knee, you may have this condition and you should rest until the inflammation subsides. Once you feel ready to return to exercise, try to find exercises that will build leg strength while minimizing the impact on your knee joints. Prevention Method:When exercising, focus on aligning the middle of your knee with the 2nd toe on your foot to minimize lateral stress on the knee. Thiscan apply for squats, step-ups and lunges. Also, working on strengthening the muscles around your knee can aid in injury prevention. Building glute strength can also help take the stress off the knees. It is also vital to include a long warm-up and cooldown before and after each workout to prepare your body for exercise, and to help your muscles recover afterward. Increasing your level of flexibility can result in a more fluid range of motion and decrease your risk of injury as well. Take Care of Your Body, and Be SmartExercise is so important, and we can only continue to hit the gym hard every day if we are aware that injuries can happen and take the necessary steps to prevent them. We tend to want to push through injury, thinking we will just recover on our own. This will only put a detriment on our performance, and lead to further, more serious injury. It is essential that we recognize if an injury is coming on, that we stop exercise, and take the steps toward recovering. Be mindful of injuries at the gym so you can continue to get fit and live your life healthy and well.

Common Weightlifting Injuries and Prevention Methods

The gym can be a way of life for many of us and injuries can set us back tremendously. For those of us who are in the gym every day and working hard, we can develop injuries over time if we are not careful enough about treating our bodies correctly. Many people do not put enough emphasis on recovery and rest, which can lead to wear and tear on our bodies. Even if we do take proper care of our body, certain injuries can just happen without notice and are inevitable. Entering the gym with knowledge and awareness of certain injuries can help us possibly prevent one from occurring. Stay safe and healthy with prevention methods for some of the most common weightlifting injuries:

Popular Injuries and How to Prevent Them

Stay safe and healthy with prevention methods for some of the most common weightlifting injuries:

Disc Herniation
-Herniated discs, or degenerative disc disease, can be caused by improper lifting technique that is either as a result of one sudden movement, or repeated stress on the back over time.
-Symptoms include an isolated pain the back and numbness or tingling that can creep through the lower back down into your legs. A herniated disc can be aggravated by chronic poor posture and be worsened when paired with lifting weights.

Prevention Method: Your back should have a natural curve in the lower section of your back. Maintaining this curve is called a “neutral spine” and it should be held in place when performing exercises. When performing an exercise like a squat, avoid slouching by keeping your shoulders pinched and head straight forward. Engage your core to emphasize your neutral spine. This will put the workload on your legs and abs, instead of your back.


Patellar Tendonitis and Knee Pain
-Knee pain is a common ailment that haunts athletes of all kinds. Patellar tendonitis is an injury described as pain located at the patellar tendon right below your kneecap.
-If you experience inflammation in your knee, you may have this condition and you should rest until the inflammation subsides. Once you feel ready to return to exercise, try to find exercises that will build leg strength while minimizing the impact on your knee joints.

Prevention Method: When exercising, focus on aligning the middle of your knee with the 2nd toe on your foot to minimize lateral stress on the knee. This can apply for squats, step-ups and lunges. Also, working on strengthening the muscles around your knee can aid in injury prevention. Building glute strength can also help take the stress off the knees. It is also vital to include a long warm-up and cooldown before and after each workout to prepare your body for exercise, and to help your muscles recover afterward. Increasing your level of flexibility can result in a more fluid range of motion and decrease your risk of injury as well.

Take Care of Your Body, and Be Smart
Exercise is so important, and we can only continue to hit the gym hard every day if we are aware that injuries can happen and take the necessary steps to prevent them. We tend to want to push through injury, thinking we will just recover on our own. This will only put a detriment on our performance, and lead to further, more serious injury. It is essential that we recognize if an injury is coming on, that we stop exercise, and take the steps toward recovering. Be mindful of injuries at the gym so you can continue to get fit and live your life healthy and well.

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