The Right Way to Get Back into Weightlifting
Most people walk into the New Year with a desire to start fresh and take
better care of themselves. This usually looks like diving into a challenging
workout regimen and eating a lot more green stuff (at least for a few
weeks). However, if you’re a recovering couch potato and haven’t
kept up a regular exercise routine for a while, your good intentions may
exceed your current physical abilities. You could sustain a number of
serious injuries by going too hard too fast. If you do, you’ll end
up right back on the couch where you started, but more discouraged and
sedentary than before (and probably eating the snack food you swore you
were going to cut out this year).
How to Prevent Common Weightlifting Injuries
The good news is that, when it comes to lifting weights, there’s
hope for every couch potato. No matter how long it’s been since
your last visit to the gym, you can get back to building muscle, burning
fat, and pumping some iron. In order to make it happen and meet your fitness
goals this year, you will have to consciously steer clear of these weightlifting injuries:
SLAP Tears: Similar to a rotator cuff injury, a tear in the Superior Labrum Anterior
and Posterior can limit the range of motion in your arm, cause intense
pain when raising your arm past a certain point, and keep you from lifting
much weight. You can avoid this painful, potentially debilitating injury
by not hitting the bench right away. Always make sure to warm up, stretch,
and prepare your arms and shoulders for strenuous physical activity before
Herniated Discs: This one is almost always caused by poor form. In fact, bad posture (which
is considered persistent poor form) can make it more difficult for you
to life weights and perform full body lifts and intensive exercises without
hurting yourself. In order to avoid disc herniation or other damage to
your spine, always ensure your spine is in proper position when performing
any sort of motion (but especially while lifting any weight). Avoid hunching,
throwing shoulders too far back, etc.
Knee Injuries: This is one of the most common sports injuries and a regular culprit behind
dashed New Year’s dreams. It can stem from any number of problems,
from caloric deficiency to core weakness to malalignment of the legs and
back. However, like herniated discs, the most common cause is poor form.
No matter what sport you’re playing, what level of weight you’re
lifting, or what sort of exercise you are engaging in, you can prevent
knee injury and pain by always keeping an eye on your knees and toes.
For example, when doing squats, ensure your knees do not go over your
toes. You can also alleviate pressure placed on the knees by increasing
muscle strength in your glutes, thighs, and lower back muscles.
Experienced Physical Therapists in Aberdeen, NJ
Perhaps you’re on the other end of this scenario and you’ve
already been hurt while lifting weights, or perhaps an old injury is holding
you back from being as healthy and physically fit as you’d like
to be. At ProFysio Physical Therapy, we know that the source of every
injury must be identified before you can make a complete recovery. Whether
you have knee pain, a stress fracture, a torn rotator cuff, or some undiagnosed
pain and discomfort, our Aberdeen physical therapy team is here to help
make a complete recovery.
Book your free consultation today by calling (732) 333-6360 or
send us a message to get started.