Avoiding Injuries in Weightlifting

Weightlifting is a great form of strength training, not only to get your body in peak shape, but also keep and maintain health. Not everyone likes or wants huge muscles, but almost no one denies the beauty of a nicely toned body. Weightlifting can help you achieve this. The downside of Weightlifting is that it is a dangerous sport. Anytime you are working with large and heavy chunks of metal, there are bound to be problems. Most of these can be avoiding simply by following the correct techniques and not overloading yourself in the workout. Lets first take a look at the injuries, and then we'll see what we can do to avoid them.

Sprain and Strain Injuries
While very similar, these two connective tissue injuries are differentiated by the exact type of connective tissue that is torn or damaged. A sprain is the result of a torn ligament, the tissue that holds together two bones. A strain is the result of a torn tendon, which is a connective fibrous cord that attaches a muscle to a bone. Sprains are seen mostly in the ankle and caused by the foot tipping over on its side due to a bad landing or misstep, while strains are usually the result of repetitive actions and poor flexibility. Both have similar symptoms of muscle pain, spasms, weakness, swelling, cramping, and loss of muscle function.

Rotator Cuff Injuries
The rotator cuff is a collection of muscles that are used to operate and move the shoulder. Injuries to the rotator cuff are often the result of bench press training which only works a few muscles. This can be avoided by proper stretching and performing counter-balancing weight training to work the opposing muscles.

Elbow Injuries
Elbow injury is a frequent problem in weight training. It is most commonly the result of tricep training. This sort of injury is often called tennis elbow because of the occurrence in tennis players. It is characterized by pain of the outer elbow, point tenderness over the bones of the elbow, pain in gripping and wrist movement, and stiffness. Tennis elbow can be relieved naturally through rest, bracing or splinting, and heat or ice.

Back Injuries
This is one of the worst possible injuries in weight training or for any reason. If you ever have back pain, you must stop your workout immediately and see a doctor. No matter the cause, this is one injury that you do not want to play with. A chiropractor or medical doctor should be consulted for further recommendations.

Knee Injuries
Knee injuries are again very serious, although not quite as bad a back injuries. Professional advice should be sought right away if you have pain in your knee. It could only be a sprain or strain, but with your knees, it's not a chance that you want to take.

Torn Muscles
Muscles can be torn from overexertion. If you've ever experienced this or even seen it in another, you know how anguishing it can be. The pain of torn muscle is excruciating. You will have no choice but to stop your workout with a muscle tear, the pain will be unbelievable. Seek a doctor for immediate attention. The tear itself can be healed with time and massage therapy.

The best way to avoid injury is to follow the simple rules of weight training and workouts in general. Follow these rules when lifting weights to avoid injury.

1. Always use proper technique. These have been developed for a reason. If you are unsure, ask.

2. Never lift too much weight. Know your limits.

3. Always have a spotter available for heavy situations and expected exertion.

4. Don't train too often. Over-training actually negates the body's development. 3-4 sessions per week for 1 hour each is good guideline.

5. Always stretch and warm up before your sessions. This is the most serious infraction of weight trainers.

6. Concentrate on what you are doing. Do not let your attention stray, especially when working with heavy objects and machinery.

Following these rules will help to eliminate injuries and make your weight training a success.