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Injury is always just ahead for the sloppy weight trainer. One of the finest ways to halt your advancement in the fitness center is to endure a careless injury. This article’s chief function is to guarantee your safety, so that you get the most out of your workouts while avoiding injuries and/or other difficulties. If you do sustain an injury, it doesn’t mean that you should stop working out, but it does mean that you should take the right precautions to safely and effectively do your workouts pain free. Here are the ten most common causes of bodybuilding injuries:
1. Faulty technique. The most common weight training injuries are associated with poor workout technique. Faulty technique can tear or jerk a muscle, or rip fragile connective tissue faster than you can strike a match. Every person’s body has very detailed biomechanical pathways. Arms and legs can only move in certain ways, particularly if you’re stress loading a limb with weight.
2. Lifting too heavy. Injuries can result from guys trying to lift a very heavy weight that is not within their capacity. They will start curling the weight up and end by using the momentum of their upper bodies to fully curl the bar to the finish point. A large amount of pressure is placed on the lower back and shoulder joints when this happens, as it is no longer the muscles that are pulling the weight up, but the speed of the movement.
Using too much weight in an exercise is a high-risk proposition rife with injury potential. How do you know when it’s too much? If you can’t manage a weight as you lower it, if you can’t hold a movement within its biomechanical boundaries, and if you have to jerk or heave a weight in order to lift it. An unrestrained barbell or dumbbell takes on a mind of its own; the weight follows the laws of gravity and looks for the floor.
3. Not warming up properly. Be sure to always incorporate warm ups, stretching, and cooling down into your program. This will prevent your chances of injury by increasing your blood flow and prepping your muscles for the work they are about to do. Using good lifting form is essential not only to work your muscles properly, but also to avoid injury.
4. Training problem areas. If something hurts while you’re doing a particular workout try to find another type of exercise that takes the pressure off that area. For instance if you have shoulder troubles keep away from the bench press for awhile and use the chest press machine at a higher seat level or use the Smith machine to stabilize the exercise.
5. Cheating. Bouncing, wrenching and grabbing movements do not get faster results, yet they do encourage grave injury. Cheating doesn’t impress anyone, it ruins your workouts, and it makes you look stupid.
Cheating and forced reps are advanced techniques that allow the lifter to train beyond normal. The muscle is literally forced to develop as it is taken past the point of failure. Real world data proves that cheating movements work. Yet cheating, by definition, is unsafe. A cheating or forced rep incorrectly performed can push or pull the lifter out of the groove.
6. Stressing the same joints repeatedly. Many weight training injuries may be related to stressing the same joints repeatedly until muscular or tendinous failure occurs. Frequently working out to failure without any periodization or cycling of the intensity or length of the workouts adds to the possibility of developing tendonitis and other injuries.
7. Ignoring the experts. The primary exercise slip-up many people make is not looking for guidance. Always check with a doctor before starting a new exercise program. A good instructor can do a lot to get you on the right track from day one. Without help you could waste a lot of time and cause yourself unnecessary harm.
8. Improper breathing. Lifting weights causes a short-term rise in blood pressure, and holding your breath is a sure way to make it increase even more during exercise. Though a lot of people dispute whether or not you should breathe out on the exertion or not, the main thing to bear in mind is to keep it controlled. Not properly controlling breathing has caused many people to get nauseous and throw up, or even pass out during intense training.
9. Missing or inept spotters. If you go heavy or practice power lifts, at some point you will need spotters. There’s nothing wrong with needing some help once in a while to get to that last rep. It means that you’re working to the max. A reliable spotter should always prepare for you to miss the lift. At some point he can give you what help you need to finish that rep.
10. Degeneration, or wear and tear. Some muscles, such as those in the shoulder, receive very little blood supply. The tendons of the rotator cuff muscles receive very little oxygen and nutrients from blood supply, and therefore are particularly susceptible to deterioration with aging. This lack of blood supply is also a reason why a shoulder injury can take quite a lot of time to heal.
If you are worn-out, unwell, or sense that you are overtraining, rather than aggravate your condition by going to the fitness center, stay home and get better. If you have had injuries, remember to do your stretches in the morning and/or before bed, as well as any core exercises recommended by your doctor. Once you know the do’s and don’ts of bodybuilding, you will achieve your goals faster and better without any plateaus or injuries to set you back.
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