9 Most Common Chronic Strength Training Injuries And How To Avoid Them
Rajesh wants to build his body through strength training exercises. While performing some activities in the gym, he suffered some injuries due to improper training and other factors that affected him in various ways. Later, he came to know about the different types of weight lifting injuries with a trainer and followed some preventive measures to reduce them.
Strength training exercises involve different types, which help maintain the body in a perfect state. However, one may face injuries during strength training that can affect the quality of life to a large extent. Since weight lifting injuries can lead to risks, one should know how to avoid them from different sources. Moreover, strength training activities require more care when compared to other exercises. This, in turn, gives ways to prevent them significantly to ensure peace of mind from pains and other symptoms.
Common Chronic Strength Training/ Weight Lifting Injuries to Avoid
1. Disc Herniation
Disc herniation is a common injury that can occur during strength training activities. Some possible symptoms of this condition include back pains and numbness that can travel to leg pains. However, it is primarily caused by chronic poor posture during lifting and exercising. The best way to prevent the condition is to perform the activity with the correct positions and posture that will help obtain optimal results.
2. IT Band Syndrome
IT band syndrome occurs mainly in runners and cyclists, leading to discomfort and other issues. This condition occurs due to overuse of ligaments or running on banked surfaces. Not only that, wearing improper footwear can lead to this syndrome. Therefore, runnerS and cyclists should ensure that their footwear is in good condition. Apart from that, doing exercises to strengthen glutes will help a lot to reduce the problem effectively. In addition, it will help take away stress from the IT band by strengthening hip and knee joints.
3. Achilles Tendonitis
Achilles Tendonitis is a common condition in runners that can lead to pains and other problems. The disorder can take a long-time to heal, and one should focus more on decreasing the inflammation and allowing the tendon to calm down. Those who want to reduce the problem should regularly stretch their ankles and calves. Doing jump rope will also help strengthen the calves, giving ways to stay away from the symptom.
4. Knee Pains
Knee pain occurs due to weightlifting, squats, and other exercises which put pressure on the legs and particularly on the knees. The main reason for knee pain is due to jerking movements executed without proper forms. Furthermore, it can cause discomfort and other problems that require immediate medical attention. The best way to prevent knee pains is to make sure that the feet are in the correct position. It is advisable to perform strength exercises carefully, which will help gain more advantages.
5. Tennis Elbow
Tennis elbow is a common condition that occurs in sportspersons and athletes. It is mainly caused by over-gripping that can cause pains on the outside of the elbow. One can alleviate the symptoms of tennis elbow by massaging and stretching the muscles. This will help increase the blood flow that can reduce the condition. Anyone who wants to recover from tennis elbow symptoms should perform exercises such as crawling and push-ups.
6. Low Back Strain
Low back strain is a common condition that occurs in people who carry out strength training activities. Extreme physical exertion, falling, repeated bending, and lifting heavy objects are some causes that are responsible for the problem. Weight training with a bad back can lead to a low back strain, and one should do the same properly. It is wise to lift objects correctly that will help lower low back strains. Apart from that, one should consider strengthening his/her back to minimize the risks of low back strains. Monitoring weight will help a lot to reduce the strain on the back.
7. Neck and Spine Stress
Lifting heavy objects can cause neck and spine stress, resulting in discomfort. Hence, one should perform them carefully to prevent the symptoms. Poor posture and loose grip are some problems that can cause stress in neck or spine areas. It is imperative to carry out the activity properly to overcome the problem and stay away from the risk of these types of weight lifting injuries to a large extent. A person should approach every set with the same focus and attention that will help gain more advantages.
Sprains can occur in the knees and other parts of the body after performing weightlifting exercises. One should consider performing them with proper attention that will help lower risks. Running on a treadmill can pose dangers to a person when it is not done correctly. It is important to carry out weightlifting and other activities. A person can lower back pain from weight lifting treatment with a physio or doctor that will help get peace of mind. He/she should also focus more on consulting with a trainer on how to prevent injuries and other problems in detail. This, in turn, gives ways to reduce complications with high success rates.
9. Pectoral Strain
Pectoral strain is mainly caused by the result of a sudden overload while performing bench press or lifting exercises. It may result in discomforts, and one should lift the objects slowly to avoid loss of control. A person can also perform the exercise with a trainer that will help a lot to minimize complications. Another thing is that it provides methods to ensure more protection while performing the activity. It is wise to drop the weight slowly because releasing the same quickly can result in strains and other problems.
The Bottom Line
Strength training activities can lead to pain and other problems when they are not done in the proper way. Therefore, one should know how to prevent weight lifting injuries and other problems from different sources that will help minimize risks. This will also make ways to plan activities in the gym or home accordingly, which gives ways to lead a trouble-free life.