Common Strength Training Injuries and How to Avoid Them

Strength training can be beneficial to our bodies in many ways. For example, it can help us to avoid osteoporosis as we age, as well as it can help us to improve our confidence and self-image. However, just like any physical activity, sometimes we get hurt.

Here are some common injuries lifters get and how to avoid them:

Disc Herniation

  • Possible Symptoms:
    Localized back pain
    Numbness and tingling that travels down into the legs
    Weakness in the leg or legs
  • Prevention:
    Maintain a neutral spine. A neutral spine honors the natural curve of the spine. To find the spine’s natural curve, stand up with your back against the wall. Keep the natural curves of your lower back. Try to maintain this form during exercises. For example, try to hinge at your hips and engage your core when you lift.

IT Band Syndrome (Iliotibial Band Syndrome)

  • Possible Symptoms:
    Aching, burning, or tenderness on the outside of your knee
    Feeling a click, pop, or snap on the outside of your knee
    Pain up and down your leg
    Warmth and redness on the outside of your knee
  • Prevention:
    Keep your knees aligned with your toes, and ensure your hips are not dropping to one side when doing leg exercises. In addition, exercises that help strengthen and stabilize your hip and knee joints will also help prevent injury.

Achilles Tendonitis

  • Possible Symptoms:
    Mild ache in the back of the leg or above the heel
    Pain after running, prolonged standing, climbing, or sprinting
  • Prevention:
    Stretch your ankles and calves regularly before running or doing squats. Make sure to stretch the ankle by rotating it as well as by flexing your ankle up and down.

SLAP Tear (Superior Labrum Anterior and Posterior Tear)

  • Possible Symptoms:
    Dull throbbing ache in the shoulder joint
    Difficulty sleeping due to discomfort
    Catching of the shoulder joint with movement
  • Prevention:
    Be sure to exercise through a full range of motion in which you can move your arm without pain. Focus on the optimal shoulder position when doing any upper-body exercise. Keep your shoulders down and away from your ears. Avoid any activities where your arms are placed behind you, and avoid painful movements with your arms overhead.

Strength training has many benefits for your body. However, injuries do occur from time to time. At Injury Care Centers, your health is Dr. Natalie’s and her team’s priority. If you are experiencing an old injury that never healed correctly or have a new injury you would like examined, contact us office today. Our office provides several treatments to keep you active and healthy.