Avoid Injuries in Bodybuilding
Growth of muscles is monotonous process it takes time to build the fibres and tissues in your muscles. Apart from the persons own mind that will stop them going on Injury is another big factor. When parts of the body get injured like the shoulders, elbows, forearms this makes for more trouble and takes longer for muscles to repair.
The main Types of Lifting Injuries that may occur are: Tendinitis, Strains and Sprains, Dislocations, Fractures,Bursitis, Delayed Onset Muscle Soreness (DOMS) and Muscle Soreness . We will now talk about what these injuries are the symptons and how they happen.
Tendinitis
Tendinitis refers to an inflammation of the tendons, and produces pain and tenderness near a joint. which is the result of tearing of the fibers. It is often associated with a specific movement, probably one repeated often or intensely. Tendinitis is most common in the shoulders, elbows, forearms, and wrists. When you suffer Tendinitis you will feel inflammation and warmth in the effected area
Strains and Sprains
This type of injury are caused by twisting or jerking during the lift, putting too much strain on an old injury, not warming up properly and lifting too much weight too fast.
Dislocation and Fractures
A dislocation occurs when bones in a joint become displaced or misaligned. It is often caused by a sudden impact to the joint. The ligaments always become damaged as a result of a dislocation. A subluxation is a partial dislocation. This injury can occur in the elbow, vertebrae, shoulder, knee and wrist. In sports, this is caused by a fall or collision like fall in gymnastics or heavy contact in football.
A fracture refers to an incomplete crack or break in the bone. This type of injury is caused less in lifting as compared to other sports.
Bursitis
Bursitis is inflammation of a bursa. A bursa is a tiny fluid-filled sac that functions as a gliding surface to reduce friction between tissues of the body such as bones and tendons or ligaments and tendons. Pinching or abrasion is the main cause of swelling in the bursa. The major bursae are located adjacent to the tendons near the large joints, such as the shoulders, elbows, hips, and knees.
Delayed Onset Muscle Soreness DOMS
Weight training causes small or micro tears in the muscle, this damage frequently occurs when the muscle experiences new trauma such as a new exercise, greater intensity, etc. DOMS will happen 24 to 48 hours after training. The muscle will adapt to the trauma getting stronger. This type of injury indicates the bodybuilder to do some light exercises for several days.
Muscle Soreness
This type of injury can be noticed after working out which can be caused due to an excess growth of lactic acid in the tissues. This reduces as the lactic acid is passed in the bloodstream within 1 or 2 days. A rub down of deep heat or sports rub will do the trick
Treatment of Injuries or How to Avoid Injuries in Bodybuilding
Most of the injuries talked about above are minor and can be self-treated except for fractures and dislocations which you should get checked out by your doctor. One thing to keep in mind with all injuries is that if the symptons persist consult your doctor straight away. Correct Training techniques prevent most of the injuries. One should follow some steps to avoid from injuries such as:-
Ice
Ice should be placed for about 10 minutes on the injury about three times. One should not use ice for more than 12-15 minutes as it can damage and freeze the skin. If the bodybuilder notices some redness on the injury, then one should immediately stop placing the ice for a few minutes and relax for sometime.
Rest
If the bodybuilder gets severe injuries, then one should rest for a while which will soon recover their muscles.
Elevation
One should elevate the injured area which will help in reducing swelling by reducing gravity and drain away the excess fluid.
Compression
One can wrap the injured area with the help of an elastic bandage which will compress the injured part and reduce swelling.
Preventing Injuries
Warm up
Pyramid the weight
Use proper form
Growth of muscles is monotonous process it takes time to build the fibres and tissues in your muscles. Apart from the persons own mind that will stop them going on Injury is another big factor. When parts of the body get injured like the shoulders, elbows, forearms this makes for more trouble and takes longer for muscles to repair.
The main Types of Lifting Injuries that may occur are: Tendinitis, Strains and Sprains, Dislocations, Fractures,Bursitis, Delayed Onset Muscle Soreness (DOMS) and Muscle Soreness . We will now talk about what these injuries are the symptons and how they happen.
Tendinitis
Tendinitis refers to an inflammation of the tendons, and produces pain and tenderness near a joint. which is the result of tearing of the fibers. It is often associated with a specific movement, probably one repeated often or intensely. Tendinitis is most common in the shoulders, elbows, forearms, and wrists. When you suffer Tendinitis you will feel inflammation and warmth in the effected area
Strains and Sprains
This type of injury are caused by twisting or jerking during the lift, putting too much strain on an old injury, not warming up properly and lifting too much weight too fast.
Dislocation and Fractures
A dislocation occurs when bones in a joint become displaced or misaligned. It is often caused by a sudden impact to the joint. The ligaments always become damaged as a result of a dislocation. A subluxation is a partial dislocation. This injury can occur in the elbow, vertebrae, shoulder, knee and wrist. In sports, this is caused by a fall or collision like fall in gymnastics or heavy contact in football.
A fracture refers to an incomplete crack or break in the bone. This type of injury is caused less in lifting as compared to other sports.
Bursitis
Bursitis is inflammation of a bursa. A bursa is a tiny fluid-filled sac that functions as a gliding surface to reduce friction between tissues of the body such as bones and tendons or ligaments and tendons. Pinching or abrasion is the main cause of swelling in the bursa. The major bursae are located adjacent to the tendons near the large joints, such as the shoulders, elbows, hips, and knees.
Delayed Onset Muscle Soreness DOMS
Weight training causes small or micro tears in the muscle, this damage frequently occurs when the muscle experiences new trauma such as a new exercise, greater intensity, etc. DOMS will happen 24 to 48 hours after training. The muscle will adapt to the trauma getting stronger. This type of injury indicates the bodybuilder to do some light exercises for several days.
Muscle Soreness
This type of injury can be noticed after working out which can be caused due to an excess growth of lactic acid in the tissues. This reduces as the lactic acid is passed in the bloodstream within 1 or 2 days. A rub down of deep heat or sports rub will do the trick
Treatment of Injuries or How to Avoid Injuries in Bodybuilding
Most of the injuries talked about above are minor and can be self-treated except for fractures and dislocations which you should get checked out by your doctor. One thing to keep in mind with all injuries is that if the symptons persist consult your doctor straight away. Correct Training techniques prevent most of the injuries. One should follow some steps to avoid from injuries such as:-
Ice
Ice should be placed for about 10 minutes on the injury about three times. One should not use ice for more than 12-15 minutes as it can damage and freeze the skin. If the bodybuilder notices some redness on the injury, then one should immediately stop placing the ice for a few minutes and relax for sometime.
Rest
If the bodybuilder gets severe injuries, then one should rest for a while which will soon recover their muscles.
Elevation
One should elevate the injured area which will help in reducing swelling by reducing gravity and drain away the excess fluid.
Compression
One can wrap the injured area with the help of an elastic bandage which will compress the injured part and reduce swelling.
Preventing Injuries
Warm up
Pyramid the weight
Use proper form
