Hey Angels and Alphas,
Weightlifting is a great way to stay in shape, build strength, and even improve your overall health. Unfortunately, it can also lead to serious injuries.
In this blog post, we’ll take a look at the 3 most common weightlifting injuries, their causes, and what you can do to prevent and treat them.
We’ll also discuss some tips and tricks for working around the injuries and staying safe in the gym. Whether you’re a weightlifting beginner or an experienced lifter, understanding the risks and how to avoid them is essential for enjoying a safe and successful workout.
1) Sprains and Strains
Sprains and strains are some of the most common weightlifting injuries. A sprain is an injury to a ligament, which is a band of fibrous tissue that connects two bones or cartilage at a joint. A strain is an injury to a muscle or tendon, which is a band of fibrous tissue that connects a muscle to a bone. Both can result from lifting too much weight too quickly or from improper form.
To prevent sprains and strains, it’s important to start slow and work your way up to heavier weights. Make sure to warm up before each session, as this helps loosen your muscles and prepare them for activity.
Additionally, proper form is key – use a spotter whenever possible and avoid jerky movements or sudden stops. Pay attention to any pain you feel during the exercise and immediately stop if you experience any discomfort. Finally, make sure to cool down after each session and stretch afterwards, as this can help your muscles relax and reduce the risk of injury.
2) Elbow Tendonitis
Elbow tendonitis is one of the most common weightlifting injuries and can cause a great deal of pain and discomfort. It’s caused when the tendons in the elbow become irritated or inflamed due to overuse or poor form.
Symptoms of elbow tendonitis include pain, swelling, tenderness, and difficulty moving the arm. If left untreated, the condition can worsen and lead to long-term damage.
To prevent elbow tendonitis, focus on maintaining good form and avoiding excessive strain on the elbow joint. Start with lighter weights and gradually increase the load as your form improves. Additionally, it’s important to warm up before each workout, and make sure to stretch your arms and wrists between sets.
If you are already experiencing elbow tendonitis, rest is the best remedy. Taking a few days off from lifting will give the tendons time to heal. If the pain persists, it’s best to consult with a doctor for treatment options such as physical therapy or corticosteroid injections.
When you do return to the gym, make sure to start slow and use lighter weights than usual. You may also want to incorporate exercises that don’t put any strain on your elbows, such as lat pulldowns or chest presses.
Finally, keep in mind that elbow tendonitis takes time to heal. Don’t rush your recovery or push yourself too hard; listen to your body and don’t do anything that causes pain or discomfort. With proper care and caution, you can prevent further injury and get back in the gym in no time.
3) Rotator Cuff Tears
The rotator cuff is a group of muscles and tendons that stabilize the shoulder joint. Unfortunately, these muscles can easily become injured during weightlifting. Rotator cuff tears can be extremely painful and severely limit your ability to lift weights.
Common causes of rotator cuff tears include incorrect posture when lifting, not warming up adequately, and sudden jerking motions with the arm. It’s important to be mindful of how you lift in order to minimize the risk of a rotator cuff tear.
Symptoms of a rotator cuff tear include pain and stiffness in the shoulder, weakness in the arm, limited range of motion, and a grinding sensation in the shoulder. If you experience any of these symptoms, it’s best to seek medical attention right away as rotator cuff tears can worsen without treatment.
Treatment for a rotator cuff tear typically involves physical therapy, anti-inflammatory medications, and sometimes surgery. It’s also important to give your shoulder plenty of time to rest and heal so you can avoid further injury.
When it comes to weightlifting with a rotator cuff tear, it’s important to modify your routine and avoid exercises that require the use of the shoulder muscles. It’s also important to focus on using good form, as improper technique can aggravate your injury. Finally, make sure to warm up your shoulder before you begin lifting and be mindful of how far you push yourself.