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If a body part gets injured (shoulders, elbows, forearms etc) they produce more trouble and takes more time for the muscles to repair . In weight training exercises good nutrition and rest is required. Improving the muscular endurance and strength.
Main Types of Lifting Injuries
There are various types of lifting injuries such as:-
* Tendinitis
* Strains and Sprains
* Dislocations and Fractures
* Bursitis
Tendinities
Tendinitis is inflammation or irritation of a tendon- any one of the thick fibrous cords that attach muscles to bone. The condition, which causes pain and tenderness just outside a joint, is most common around your shoulders, elbows and knees. But tendinitis can also occur in your hips, heels and wrists.
The most common cause of tendinitis is injury or overuse during work or play, The pain is usually the result of a small tear in or inflammation of the tendon that links your muscles to your bone
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, stretch too far, change direction or slow down abruptly, land awkwardly, or collide with another player during a sporting event.
Dislocation and Fractures
A dislocation occurs when bones slip out of their proper alignment in a joint.. 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 a crack or a break in the bone, due to a heavy blow or sudden twist or wrench. This type of injury is caused less in lifting as compared to other sports.
Bursitis
It is a swelling in the bursa. The bursa is located near a joint which contains fluid and reduces resistance between bones and tendons or ligaments and tendons. Pinching or abrasion is the main cause of swelling in the bursa. This type of injury is caused in knees, elbows, shoulders and hips.
Other Types of Injuries
Delayed Onset Muscle Soreness DOMS
If the bodybuilder is working out for more than three days continuously, then some micro-tears can occur in the muscle tissues. 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.
Treatment of Injuries or How to Avoid Injuries in Bodybuilding
Most of the injuries are minor and can be self-treated. Training techniques prevent most of the injuries caused while working out. 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
Main Types of Lifting Injuries
There are various types of lifting injuries such as:-
* Tendinitis
* Strains and Sprains
* Dislocations and Fractures
* Bursitis
Tendinities
Tendinitis is inflammation or irritation of a tendon- any one of the thick fibrous cords that attach muscles to bone. The condition, which causes pain and tenderness just outside a joint, is most common around your shoulders, elbows and knees. But tendinitis can also occur in your hips, heels and wrists.
The most common cause of tendinitis is injury or overuse during work or play, The pain is usually the result of a small tear in or inflammation of the tendon that links your muscles to your bone
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, stretch too far, change direction or slow down abruptly, land awkwardly, or collide with another player during a sporting event.
Dislocation and Fractures
A dislocation occurs when bones slip out of their proper alignment in a joint.. 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 a crack or a break in the bone, due to a heavy blow or sudden twist or wrench. This type of injury is caused less in lifting as compared to other sports.
Bursitis
It is a swelling in the bursa. The bursa is located near a joint which contains fluid and reduces resistance between bones and tendons or ligaments and tendons. Pinching or abrasion is the main cause of swelling in the bursa. This type of injury is caused in knees, elbows, shoulders and hips.
Other Types of Injuries
Delayed Onset Muscle Soreness DOMS
If the bodybuilder is working out for more than three days continuously, then some micro-tears can occur in the muscle tissues. 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.
Treatment of Injuries or How to Avoid Injuries in Bodybuilding
Most of the injuries are minor and can be self-treated. Training techniques prevent most of the injuries caused while working out. 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