How To Prevent WeightLifting Injuries
Injuries are common amongst bodybuilders and powerlifters. They tend to lift heavy a** weight for a reason that we do not know, but for them, it is a challenging thing or to determine how strong they are. Now, let me say this first - you do not need to lift heavy heavyweight to produce muscle. No. Lifting to the extreme is not good for us. Powerlifters specialize in lifting heavy, and so do strongmen. However, since they are lifting heavy A$$ weights compared to normal bodybuilding - ANYTHING could go wrong - at any point. Strongman or powerlifting - simply lifting anything can cause an injury. I'm going to discuss how to prevent injuries and how to capitalize on that.
Typically, injuries occur when there is too much stress on the bone and/or muscle/tendon. There is a lot of factors to consider when it comes to how the injury happened. Such as, did you have an injury beforehand? That will leave you vulnerable. Another example is too heavy of a weight. Lifting too heavily can cause a tear. Loss of stabilization or simply too much tension on the muscle and/or tendon can tear easily. If you're doing PR's for the first time, do not go 100% to the extreme. Start slow and see how far you can get. Don't simply add another 100lbs to your average max and see what happens. No, be smart.
People who have superhuman strength like Larry wheels experience injuries too. NO one can avoid getting hurt - but we can try to fix the weak links. The weak links tend to rust over time causing issues. We, us, people have lots of weak links upon us. We must examine and address them. If you're a bodybuilder, we tend to be stiffer, and that causing mobility issues. Mobility issues can surely cause a tear due to the nature of how the muscle works. If the load or stress is too much for the muscle, it'll tear. That is why it's important to focus on everything when it comes to "Body-Building." We must focus on internal and external health. The aspects of mobility, blood flow, strength, how well is your nervous system primed, etc. So, when we don't focus on aspects other than building muscle, we are vulnerable and prone to injuries.
Sure, bodybuilding does build muscle and strength, but that does not mean that you are not vulnerable to injuries. Now, depending on your lifestyle regime, you may be healthier than others. But building loads of muscle does not correlate to how well your tendons and other aspects can hold up.
Tips on How To Prevent Workout Injuries:
1) Full range of motion
Lots of people do not perform a full range of motion. Sure, it's not needed 100% of the time, however, if you do not perform full ROM (rom = full range of motion), then you're vulnerable to an injury. This is because, when you train and only perform "half-reps," the full muscle is not being utilized at its best, therefore, parts of your muscle are only strong and the other parts are weak, and thus can lead to an injury if you are not careful. Full range of motion trains the WHOLE muscle, which is more important than lifting heavy a** weight with half-reps. In fact, try that next to a real lifter, they'll laugh. You'll thank me later because full rom provides more than preventing injuries - you'll have better gains as well.
2) Mobility Drills
- Stretching
- Foam Rolling
- Massages
- Yoga
All of these can help strengthen joints, tendons, and muscles. Stretching, foam rolling, and massages are also really beneficial for everybody. Stress causes tension, and most of us people are stressed, Am I right? So, by doing one of those; Stretching, getting massages, or foam-rolling, you will relieve your muscle tension, causing relief and proper blood flow. Tensed muscles are contracted which causes poor blood flow and knots. Essentially, when you're in a stressed/tensed state, the muscles may not be firing correctly, thus may lead to an injury. You do not want to lift when you're tight or tensed. Muscles are being shortened, it'll be harder to execute the exercise and overall it's not ideal. Relieving the tension allows the muscle to open up, receive better blood flow which improves performance.
3) Massages
I want to emphasize that massages are important. An alt is foam-rolling because you can do it yourself. Or visiting a chiro can also help - for adjustments. Massages are great to get on a weekly basis because the way of life; we tend to sit or stand all day and/or work a lot which causes stress, tension, and muscle knots and impacts mobility. By getting massages, it relieves the pressures and knots, improving blood flow, looser and better functioning of the muscles, and so forth. It's important to focus on muscle health - the mobility and the function of the muscle.
4) Focus on Stability
Stability workouts are great. Not too many people do them, except people like gymnasts, powerlifters or strongmen, and maybe even bodybuilders. However, if you aren't working on your stabilization on all aspects of working out: overhead, bench press, incline/decline, minor muscle work, etc - you should be doing those and more. It's the (little) stuff that matters but many people fail to realize or to do. It's not fun, but if it's 1% that'll help me get stronger, why not do it?
There are so many stability workouts/drills you can do. Balancing, minor muscle-workouts, such as the minor muscles in the back, shoulder, etc. Perhaps working on calves if you don't - is another example of "the little things that matter."
5) Warm-up before lifting
Warming up is a great way to increase flexibility before a heavy set. Training the muscles through an identical range of motion to the lift that is to be done stretches the muscle properly and prevents a pull of any muscle about to be trained.
6) Slowly Build Up Your Personal Record
- Don't go Diving into the heavyweights if you are not familiar with it. Especially if this is your first time.
- Have people spot you
- If you aren't new, don't just dive into the heavy a** weights either. Work your way up. Don't just add ~100lbs for example to hit a pr. Maybe do 25lbs first, then another 25 and see how you feel. A 100lbs jump is a BIG jump
7) Have a proper training program
By having a proper workout plan, it is much easier to go about workouts. Sometimes, it is hard for us to stay motivated, and what to do during a workout sessions. A workout plan will enforce a plan or a routine - to stay concistent, to achieve a goal ultimately. We tend to fall off the wagon when we're on a journey for several reasons, but by having a plan, a well-thought and realistic plan - it'll help a lot in many aspects.
People such as bodybuilders typically follow a workout program - to maximize their results on what they want to achieve. For example, if you're wanting to deadlift 800LBS, you need a plan to work your way up to lifting 800LBS off of the floor. But you wonder, How Do I Even Begin? This is where a coach will help and come into place. Majoriety of the bodybuilders have a coach, because they keep them accountable, and it helps with their training protocol. As I mentioned, we tend to wonder off and get distracted/fall off the wagon - the coach/trainer is there to motivate you to stay on track - to give you the next step on what to do. So, essentially, following a progam/plan is the same, but you follow the plan yourself rather having a actual coach in person.
It's not hard to follow a program but if you're new, it is going to be hard. We want to explore other ways of training, and that is okay, but if you're following someone's protocol, you have to stay on track. They have the experience and knowledge on what it takes to get to that place. So if you're wanting to deadlift 800LBS, and you're following someone's protocol, it must be exactly how it prepared. Of course adjustments are necessary.
Now, developing your own program takes research and self-knowledge essentially. If you know how to workout, if you know how your body works, and how it recovers and how you develop strength and power, Then you should know how to properly design a program. Maybe it's not on paper, but it's in your mind. As opposed to someone new, a beginner to lifting weights, he/she will have no idea what to do, how to proceed, and how to go about form/techniques. It's important to consider all elements of weightlifting/bodybuilding to be efficient in achieving your goals.
8) TECHNIQUE | FORM |
- Very very important
- Focus on proper technique and form
By focusing on form and technique, it'll help with stabilization and much more. You'll have better strength and performance output. And you're less vulnerable to injuries. Therefore, focus on proper form! I see tons of people doing some weird things, and you know why they have back problems or injuries? BECAUSE they do not focus or prioritize on proper form. Not utilizing proper form will F*** you up, literally. I've seen some gruesome injuries on youtube regarding weightlifting with improper form. It's crazy. It's all about how well you can control your body and the mechanics. When you do go about proper form, it'll be much easier to train and too develop gains.
9) Body Weight Matters
You do not want to be super lean and ripped and trying to hit a massive PR. That is just silly. Plus, you're super vulnerable to injuries, therefore, I do not recommend lifting HEAVY a** weights when you're ripped. People who have experience with lifting heavy can get away with being lean because they have the proper knowledge and experience as opposed to someone new. With that being said, you do not have to be fat or big to lift heavy - just don't be malnourished or super-lean when lifting super-heavy.
Being lean causes
- Weak bones
- Weak joints
- Weak tendons
When you aren't shredded, you have better nourishment - therefore, your body, muscles, tendons, etc will be durable, stronger, harder to injure.
10) Breathing Techniques
Breathing is one of those elements that we don't pay attention to, but we should. By bracing yourself, you can help stimulate muscle fibers to help execute a lift. Simply put, bracing is the ability to keep tension throughout your torso so that your body doesn't collapse on itself during your lift.
- Topic about bracing and breathing
> Focus on breathing, don't exert yourself too much
> Brace yourself. Squeeze your core, and the weights to execute the exercise precisely.
> Don't hold your breath for too long
11) Wearing Gym Equipment
Knee Pads, Elbow Sleeves, Knee sleeves, Belts, etc can be used to help as an extra measure to prevent/avoid injures. Weightlifting belts for example can help emphasize to the user that you should brace your core when lifting. When wearing a belt, it tightens your midsection, giving you this sensation to brace your core for some reason. However, if you're planning to use gym equipment 100% of the time, you will be prone to injuries because the muscles you're trying to stabilize aren't strong enough to perform a lift outside from the equipment. Therefore, it's recommended to train with both sides - using and not using the equipment at necessary times.
12) Lifting Technique
Which is an effective lifting technique?
Do not attempt to lift by bending forward. Bend your hips and knees to squat down to your load, keep it close to your body, and straighten your legs to lift. Never lift a heavy object above shoulder level. Avoid turning or twisting your body while lifting or holding a heavy object.
What is the safe lifting zone?
Your Safe Lifting Zone is between your hips and shoulders. Lifting and carrying objects in this area is considered proper body mechanics and provides the best chance for minimizing injury. Your At-Risk Zone is below the knees or above your head.