Chronic strength training injuries can turn an enjoyable and health-boosting activity into a challenging ordeal. Proper form, technique, and equipment can prevent many of these injuries. Here are 12 of the most common chronic strength training injuries and how to avoid them.
Shoulder Impingement
Shoulder impingement is a prevalent injury that occurs when the tendons of the rotator cuff or other soft tissues in the shoulder are compressed against the bones in the joint. This compression can result in shoulder pain and inflammation, making it challenging to perform strength training exercises involving overhead movements.
Lower Back Strain
Lower back strain is a common injury among strength trainers. It can occur when lifting too much weight or using improper form during exercises like deadlifts and squats. The key to preventing lower back strains is gradually increasing the weight during the exercise.
Knee Injuries
Knee injuries are common among people who perform exercises like squats and lunges. These injuries range from minor aches and pains to more severe conditions like patellar tendinitis or ACL tears. Performing exercises with proper form and avoiding excessive weight or repetitions is crucial to prevent knee injuries.
Wrist Tendinitis
Wrist tendinitis is a repetitive stress injury when the tendons of the wrists become inflamed. This condition can make performing exercises like push-ups, bench presses, and bicep curls painful and challenging.
Plantar Fasciitis
Plantar fasciitis is common among runners and strength trainers who perform exercises like squats and deadlifts. The condition occurs when the ligament along the bottom of the foot becomes inflamed, causing pain and discomfort. Proper footwear with good arch support helps prevent plantar fasciitis.
Tennis Elbow
Tennis elbow affects the tendons in the elbow and causes pain and inflammation. This injury is common among people performing exercises like bicep curls or extensions. Warm up properly before exercise and gradually increase the weight and intensity of workouts.
Rotator Cuff Tears
The rotator cuff is a group of muscles and tendons surrounding the shoulder joint. During strength training exercises involving overhead movements, these tissues can become damaged or torn due to overuse or poor form.
Shin Splints
Shin splints are common in people who run or engage in high-impact strength training exercises. It causes pain and inflammation in the front of the lower leg due to overuse or improper form. Gradually increasing exercise intensity and wearing proper footwear can help prevent shin splints.
Hamstring Strains
Hamstring strains occur when the muscles in the back of the thigh get strained or torn. This injury is common among people performing deadlifts, lunges, and squats. Maintaining proper form and gradually increasing weight and reps can help prevent hamstring strains.
Golfer’s Elbow
Golfer’s elbow, or medial epicondylitis, is a common condition similar to tennis elbow but affecting the inner part of the elbow. It is caused by repetitive movements or strenuous exercises with incorrect form and excessive weight. Identifying and addressing the underlying causes is crucial to prevent complications and alleviate pain.
Achilles Tendinitis
The Achilles tendon, located at the back of the ankle, can become inflamed and cause pain during strength training exercises like calf raises or lunges. Wear proper footwear with good arch support to prevent this injury and gradually increase exercise intensity.
Hip Flexor Strains
Hip flexor strains are common among people who perform exercises like squats, lunges, and deadlifts. This injury occurs when the muscles in the front of the hip become strained or torn due to overuse or poor form. Proper warm-up and gradually increasing exercise intensity can help prevent hip flexor strains.
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