Avoiding Weight Training Injuries - 10 Key Injury Prevention Tips
( Don't Get Critically Injured in the Gym - fitFlex Articles - Learn, Share and Discover! ) ..
1. Use the right weight for you
Use weights you can handle with correct technique. Most bodybuilders use more weight than they can handle correctly.
That leads to cheating and a loss of control.
2. Choose safe exercises
An exercise that's sate for some bodybuilders may not be for others. If you're a beginner, your intensity and poundage
will be low, so you'll be able to maintain correct technique. But because of physical anomalies, accidents or other
injuries, specific exercises may be problematic, especially if you're not a beginner Don't use exercises that aren't
suited to you. If an exercise irritates a joint or causes sharp, stabbing or sudden pain, don't persist with it.
3. Avoid high-risk lifting
All types of weightlifting can be dangerous if not done correctly but some forms carry a higher risk than others. For
example, rock lifting and handling other awkwardly shaped objects carry a far higher risk of injury than barbell,
dumbbell and machine training.
4. Don't follow the examples of the genetic elite
A few bodybuilders can withstand training abuse that would cripple most bodybuilders. But eventually even they pay a
heavy price. Don't take liberties in the gym-you'll pay for abuse.
5. When using machines, follow the manufacturers' instructions
For some exercises you may have to line up a specific joint with the pivot point of the machine. The right setup is
critical. Changing the seat's position (and thus your position) by just one peg, for example, can make a difference
in the comfort of a given exercise.
To accurately line up a given point on a machine with a given point on your body your eyes need to be at the same
level as the points being lined up. That usually isn't practical, so ask someone to help line you up. Once you have
the right setup for a specific exercise, make a note in your training log of future settings you require, for reference.
If you've used a machine as the manufacturer advises (often through instructions fixed to the equipment) and have
tweaked the setup to suit you and have used smooth rep speed, and yet the exercise still irritates a joint, substitute
an alternative exercise.
6. Don't squeeze machine handles more than necessary
On some machine exercises, such as the leg curl and the leg press, you need to stabilize yourself by holding onto
handles or other grip supports. Don't squeeze the handles more than necessary to stabilize yourself. Intensive
squeezing increases blood pressure.
7. Be safety conscious
Never begin an exercise without having first checked safety considerations. Check that bolts are tight, cables aren't
frayed, cable connections are secure, rack pins are securely in position, adjustable weight saddles are fixed in place,
locking pin(s) for adjustable benches and seats are secure, and benches are stable and strong. Never use dumbbells without
checking that the collars are securely fixed. A dumbbell coming apart while you're using it, especially overhead, could be
I disastrous. Remember, just one accident could stop you from training for a long time. Be careful.
8. Avoid singles and low reps
Any exercise performed in any rep range will hurt you if you use poor technique. If you always use correct technique,
all rep counts can be comparatively safe, at least in theory. Your body must, however, be accustomed to the rep count
you're using before you start to push yourself bard. That especially applies to singles (one-rep sets) and low reps
(sets of two to four reps). If you get out of the ideal groove during a maximum single, you're more likely to hurt
yourself than if you get out of the groove during a set of medium or high reps. That doesn't mean high reps with reduced
weights are guaranteed safe. If you use poor technique, you're asking for injury no mailer what rep range or poundage you're
using. Beginners should avoid singles and low-rep work. Stick with medium or higher reps.
9. Don't train when you're very sore
Sore and tight muscles are easily injured, although a little local soreness, especially for beginners, shouldn't prohibit
training. When you're training following severe soreness, reduce your effort level a little and build on it over several
workouts to prevent a repeat of the excessive soreness. Keep in mind that when you're sore, you may be more prone to injury.
Give yourself extra rest before you train the sore area hard again. Low-intensity aerobic work gets blood flowing and can
ease soreness somewhat. Massage may help, as may a hot bath. Paradoxically another bout of the exercises that made you very
sore- but done very light and easy-may help relieve the soreness.
10. Don't train when you're fatigued from a previous workout
If you're systemically wiped out-which may or may not be accompanied by muscular soreness-rest for an extra day or two. Then
when you're back in the gym, reduce your training volume or intensity and build it back over several workouts to give your
body a chance to adapt. if you get wiped out again and the components of recuperation are in order, there's something amiss
with your training. Modify it; abbreviate it.
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