We know that lifting is not dangerous, but still, if your form and technique are not correct, it can be and also does not compare with other types of athletic efforts. However resistance training is safe, but the lifting of unsafe are mistakes caused by a lack of knowledge with technique, form, and even pumping the ego instead of the muscles.
We must also be sure that when we continue to lift we need to safely use the squat rack, the bench press and the other weighted equipment.
Lifting is divided into four main categories:
1. Traditional weight training or bodybuilding.
2. Sports lifting weights or power, Olympic lifting.
3. Sports performance or athletics.
4. Cross-training or classes and speaking camps.
What we will talk about in this article are the four main parts of the body most commonly affected by these injuries and why, and that’s it:
1. Injuries to the shoulder- is increased with excessive reps, excessive use of machines, and often exercise in styles of bodybuilding.
2. Injuries to the lower back – increase when folding or continuing lower back under heavy loads.
3. Injuries to the knee – are caused when the knees do not follow the lifts properly.
4. Injuries to the back and neck- appear with poor posture.
The Four Most Common Lifting Injuries:
-Cervical Spine Injury:
How To Prevent This:
You need to adjust your position.
You need to maintain and repair the neutral spine.
Also for the cervical spine, the prohibition and neutral position of the neck is best for this.
You need to drive your chin straight back to your spine and lift the next look with your eyes.
And this position holds for every movement, whether it is the upper part of the body or the lower part of the body.
– Knee Injury:
How To Prevent This:
You should be cautious about knee tracking, as there are many different lower body movements that include squat variations and jumps.
Also, although each movement is unique and there are many important factors for the performance of clean reps, you need to know where your knees should be positioned.
It is necessary to follow the lateral aspect of the foot when it reaches the lower position and for the squat and lunge.
Also directing the middle line of your knees, to follow them directly through your little toe, the gulps and hamstrings can be directed only with sufficient torque and spiral tension forward that the unwanted valgus collapse and front knee transmission are minimized automatically.
– Lumbar Spine Injury:
How To Prevent This:
You need to keep a neutral spine because awareness of the position of your spine is essential to keep it neutral when facing heavier loads, more productive metabolic environments, or just reacting and correcting a lift that starts to lose quickly.
Also for the general purpose of lifting, there are three main positions of the lumbar vertebrates to define: Flexion, Extension, Neutral.
So flexion through the lower part of the spinal segment can be harmful. Especially when other factors such as load, speed and articulation of other joints are incorporated.
Also, excessive extension of the lower part of the spine can be equally ill in the sense of injury prevention.
And while the neutral spine, although not perfectly straight, can be achieved by fastening your Lambo-pelvic stabilizers like the four layers of abdominal muscles and other surrounding structures and closing the distance between the embarrassed bone and the bottom of the sternum.
So maintaining this position will not only protect the back, it will also clear the form of lifting.
– Shoulder Injury:
How To Prevent This
You need to make a spiral tension and adjustment, that is, for all movements, machines, free weights, networks, etc., emphasis should be placed on the execution of the movement.
Also, the setting should ensure proper positioning and stability before the movement begins.
The upper limb, which is one of the most reactive body parts for creating functional helical and torque through its joints and tissues, leading to a highly centred shoulder position is capable of high performance and safety.
Also, press a key press on the machine and press other similar exercises, the same spiral loading mechanism should play a huge role in the learning of neutral positions on the shoulder that creates a foundation for the removal of the start of the movement.
And the most important first step is to find this position and appreciate the maintenance across the batches in various activities and plains of movement that will allow you to reduce the damage to the shoulder that can be prevented.
Source: Gym Guider