Most common injuries when weight training

Weider Method

Like any other sport, weight training is not immune to dreaded injuries.

It is true that the most important thing when starting weight training is to begin with good technique precisely to avoid any kind of ailment. I am a loyal practitioner of the WEIDER METHOD, not only personally but also in my teaching. It is a method that emphasizes postural correction and careful progressions so that your muscles do not suffer.

Even so, who hasn't had an injury from lifting weights?

Most Common Injuries

1) Wrists

Wrists are very delicate and weak joints compared to other parts of our body. We "get carried away" when you want to lift more weight in biceps or triceps (and you probably can!), but remember that all the weight is also distributed in the forearms and the tiny bones that make up the wrist and are responsible for hand mobility.

Therefore, never neglect forearm work, as well as a good warm-up beforehand and stretching afterward.

2) Shoulders

Shoulders are undoubtedly the joint most involved in all weight training, even when you're working legs. Just by placing the plates to do leg press, or placing the bar behind your neck for squats, the shoulder is always involved and under tension. Rotator cuff injury is the most feared. That's why technique and proper positioning are important when doing any exercise.

3) Back

It is the base of our body, the trunk is a pillar. And from tendonitis to herniated discs can appear sooner or later if you do not take care of your position, execution, and the weight you lift.

This also brings up the issue of using lumbar belts, which has its advocates and detractors. I personally recommend it only when lifting excessive weight (last sets, for example) in exercises like squats, deadlifts, etc., or in others such as barbell rows, barbell curls, shoulder press, etc. The best belt: thoroughly work your core with abdominal and lower back exercises, warm up well, stretch at the end, and avoid poor postural habits.

4) Knees

Our beloved knees, which never stop working from the moment we wake up until we go to sleep. They support the weight of our body, move us from one place to another, and we add to that the work with weights in the gym. The most common injury is patellofemoral chondromalacia, which is simply cartilage wear.

Solution: work your legs. Having strong quadriceps is the best prevention. Many people only work their legs occasionally, and also run, play soccer, etc. You should work your legs at least once a week.

The best way to avoid injury is always to prevent it. Nothing beats good technique; ask your instructor as many times as necessary for corrections, and never neglect a good initial warm-up and stretching at the end of the session. In addition, a good joint protector will help you delay cartilage degeneration and stimulate the formation of synovial fluid (the shock absorber between cartilage surfaces).