How To Avoid Injury While Strength Training?

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Personal/Fitness Training Blog

Strength training is the utilisation of resistance to muscular contraction in order to build the strength, anaerobic endurance in addition to the size of skeletal muscles. Regular, repeated and steady resistance training will result in stronger muscles.

Strength training may be dangerous if your technique is not correct. Before beginning any strength training ensure that you have an assessment and programme that is written for your specific needs. Make sure you follow any medical advice and are shown the exercises by a personal trainer.

What Are Common Injuries From Strength Training?

These often include the following:

  • Rotator Cuff Injuries

Your rotator cuff is the set of tendons and muscles that surround your shoulder joint. Injury results in inflammation or a tear in these muscles and tendons. It’s a common cause of shoulder pain. This can make it challenging to carry out daily tasks that require arm movement, such as hair brushing or getting dressed.

Rotator cuff injuries are quite common place in athletes who play tennis and baseball, or construction workers, as the injuries are caused by repetitive overhead motions. The two main kinds of rotator cuff injuries are a rotator cuff tear, which may develop subsequent to an injury or if you dislocate your shoulder, and tendinopathy, which is pain around the tendons of your rotator cuff as they are unable to repair themselves. Tendinopathy is often a result of wear and tear over time.

  • Hamstring Pulls

Your hamstrings are strong bands of tissue which are located at the back of your thigh and injuring them results in the tendons or muscles to strain or tear. Pulling your hamstring takes place when one or more of the muscles are stretched too far. This is frequently a result of sudden, powerful movements, and can take place when you are running, jumping or – alternatively – lunging.

You will more probably to suffer a hamstring injury if you have already had one in the past. While they often cause relatively little pain and have a quick recovery time, there are three grades of hamstring injuries. A pull can take days to heal, but a grade two or three tear might take weeks or months to heal fully.

  • Disc Herniations

A herniated disc (which is frequently called a slipped disc) is a common back injury. We have vertebral discs between each vertebral bone in our spine that act as cushions. They help to absorb impact and guide movement in the spine.

When they rupture and herniate, it can be painful and can cause symptoms to travel down your legs as pressure is put on your nerves. This type of injury can be caused by a sudden extreme movement or by repetitive poor movement when weightlifting, which is why good form and correct technique are essential.

Warm-Up Properly

Stretching and a proper warm-up are very important for avoiding injury. Your personal trainer can teach you warm-up routines which utilise light weights or resistance bands in order to get the muscles ready for weight lifting. In addition, some light cardio and stretching are crucial. The goal here is to have your muscles warm and loosened up and to have your muscle cells oxygenated and ready to work.

Don’t Try To Lift Too Much Weight

Utilising too much weight in an exercise is a high-risk proposition that is ripe with injury potential.

What’s too much?

  • If you aren’t able to control a weight on its downward, loading trajectory,
  • If you aren’t able to contain a movement within its biomechanical boundaries, and
  • If you need to jerk or heave a weight in order to lift it.

An out-of-control barbell or dumbbell will have a mind of its own. The weight bows down to the laws of gravity and looks for the floor. Anything which is in its way (or attached to it) is in danger.

Proper Fuel for Your Body

Utilise the proper nutrition in order to maximise your gains from strength training. The best technique is to eat a nutritious meal about two hours prior to your workout. Your physical therapist is able to recommend the correct amounts of fruits, vegetables, proteins as well as carbs to take in before your workouts. Likewise, you’ll want to remain properly hydrated for working out.

Drink a big glass of water about two hours prior to your workout and remain hydrated while you’re engaged in strength training. One last thing that you need to note: Don’t eat a massive meal just as you have a workout coming up. It’s better to eat the correct amounts of healthy foods than to overdo it.

Contact Trifocus Fitness Academy

Do you want to become a strength training expert? If you do then you need to do our Personal Training Diploma. Follow this link to find out more.

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