Lifting weights for aesthetic reasons is just like any other sport, there are numerous health and fitness benefits, however there is a chance of getting injured. Go and ask around in your gym – most guys (and girls who lift weights for that matter) will have had shoulder, elbow pain or even worse – lower back problems, at some point in time.
The Smartest thing to do as an active weight lifter, is know how to prevent these injuries in the first place and also how to deal with an injury if and when it does occur.
Here are some pointers that you may find useful. However, before we move on to preventive measures, let us first have a look at some of the injuries that are commonly associated with in bodybuilding.
Injuries In Bodybuilding
Although ‘weights’ are typically associated with causing severe injuries like fractures, joint dislocations and vertebral disk herniations, research seems to suggest that well-trained and supervised individuals, using proper ‘lifting technique’ seem to have lower injury rates (Mazur, Yetman, & Risser, 1993).
Thus, contrary to popular belief, it is not the ‘weights’ as such that cause the injury but the person lifting the weights.
Lifting too heavy too soon, sudden increases in training intensity or training volume and very little time for recovery increase injury risk.
Immature skeletal development (in kids or adolescents) and anabolic steroid abuse are other mechanisms contributing to increased injury risk in bodybuilding (Reeves, Laskowski, & Smith, 1998).
Bodybuilding Injuries – Types
Bodybuilding injuries can be classified broadly into those related to the musculoskeletal system and those that are non-musculoskeletal. Non-musculoskeletal injuries like cardiovascular adverse effects and retinal haemorrhage are beyond the scope of this article.
Musculoskeletal injuries – whether developing suddenly or gradually over a period of time – are of two types – acute or chronic.
Acute Musculoskeletal Injuries
Acute (occurring suddenly) musculoskeletal injuries related to bodybuilding (and other sport) are muscle sprains, strains, or avulsions. Arm or thigh compartment syndrome – increased pressure blocking supply of blood to muscles and nerve – is a very dangerous injury associated with weight training (Reeves et al., 1998; Bidwell, Gibbons, & Godsiff, 1996; Nau, Menth-Chiari, Seitz, & Vecsei, 2000).
Muscle Sprains, Strains or Pulls: The most common injuries associated with weight training (Kerr, Collins, & Comstock, 2010). Sudden over-stretching of a muscle leading to bruising (bleeding into the muscle), pain and weakness or even complete inability to use the muscle. Hamstrings sprains are the most notorious to heal and usually occur repeatedly. After initial pain management with analgesics like ibuprofen, RICE is the treatment of choice(Reeves et al., 1998). Gradual rehab is the next step before resuming full training intensity; duration of rehab depends on the severity of injury.
- Muscle Tear or Avulsion: Complete or incomplete rupture of the muscle fibres either in its belly or at the connection with its tendon, rare occurrence but of severe nature may require surgery, a prolonged rest and an intensive rehab program.
Chronic Musculoskeletal Injuries
Repetitive micro-trauma due to overuse, especially to structures of the joints, over a period of time will cause these injuries, stress injuries the rotator cuff, elbows and vertebrae of lower back are some of the most common chronic injuries associated with bodybuilding. (Reeves, Laskowski, & Smith, 1998).
Although management of a chronic injury will vary from case to case, relative rest and improving lifting technique form the mainstay of treatment.
Shoulder impingement syndrome is one chronic injury that can seriously affect your training schedule. Although a very small joint, shoulders bear the stress in a number of compound movements such as the bench press, shoulder press, pull ups, rows, dips and even squats and deadlifts. Shoulder Problems are a frequent occurrence. It makes sense to put in preventive work like rotator cuff exercises to balance out excessive muscle development of the front of the shoulder. It may be noted that most of the ‘pulling’ in olympic lifting will work the back of your shoulder or rear delts and thus prevent shoulder problems.
Strategies To Prevent Weight Lifting Injuries
Right, now that you have been scared to death reading about all that can go wrong during your bodybuilding routines, FEAR NOT! There is a silver lining to the dark cloud, all these injuries are easily preventable.
And here’s the fun part, you don’t even have to go too much out of your way to keep yourself injury free! Just be smart, train smart and do the right things as far as nutrition and sleep is concerned.
Some Tips To Prevent Dreaded Injuries