Strength training exercises like lifting weights can provide many health benefits, such as increasing your muscle mass and contributing to an effective fitness plan. You might use free weights or weight machines. But lifting weights can cause a variety of injuries, particularly if you're using improper techniques. Whether you're just starting weight training or have been lifting weights for years, ensure that you're using proper form by consulting a professional trainer.
Acute Traumatic Injuries
Acute traumatic injuries usually involve a single event, and include strains and sprains. A strain occurs when you tear or stretch a muscle or tendon, while a sprain involves a stretch or tear of a ligament. Tendons connect your muscle to bones, while ligaments connect bones to cartilage. Sprains and strains of the ankle are perhaps most common in exercise and athletics, but you can also sprain or strain other parts of your body like your wrists, elbows and knees while weight lifting, advises the University of Maryland Medical Center. Although rare, bone fractures can also occur due to lifting weights, particularly when you're using improper weight-training techniques.
Overuse Injuries
Overuse injuries occur over time due to repetitive training, the Nemours Foundation explains. Overuse or chronic injuries due to weightlifting can include stress fractures and tendinitis. Serious injuries and disorders like epiphysitis or apophysitis and Osgood-Schlatter disease can occur in teenagers and children who attempt weightlifting. This is because weightlifting and bodybuilding can seriously injure still-growing muscles and bones. Like acute traumatic injuries, overuse injuries usually occur when you use improper weightlifting techniques, such as attempting to lift too much weight, using improper form and resting too little between workouts, notes MayoClinic.com.
Mechanical Back Injuries
Mechanical back injuries due to lifting weights can be categorized as either acute traumatic or overuse injuries, because they can happen in a single improper movement or over time. You can develop serious back injuries by incorrectly using weightlifting equipment such as free weights and resistance machines, which can lead to mechanical problems in your back muscles. Rushing through your weightlifting routine and not warming up properly before lifting weights can also contribute to these types of injuries.
Prevention
Despite the many serious injuries that can occur while lifting weights, the preventive measures are fairly simple. Work with a professional trainer to learn the proper technique for weightlifting, and don't attempt to lift weights that are too heavy, MayoClinic.com advises. If the weight is heavy enough that you cannot comfortably perform 12 to 15 repetitions, select a lighter weight. Also, practice proper form after you learn to perform the exercise correctly, avoid working the same muscle groups two days in a row, and warm up with five to 10 minutes of aerobic exercise before you lift weights. In fact, warming up, cooling down and stretching are all essential to promoting flexibility and preventing strains, notes the University of Maryland Medical Center. Performing jumping exercises can strengthen your hamstrings, promote better coordination and prevent injuries due to weightlifting. Finally, wear comfortable, supportive shoes with good traction while weightlifting and stop immediately if you experience pain while lifting weights.
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