3 Common Injuries From Weight Lifting

Everyone wants to be healthier and stronger. One way to do that is with a healthy diet plan and exercise, combining both cardio and strength training. While strength training is a great method of toning and getting stronger, there are some very common weight lifting injuries that you should be aware of before getting started. They range from shoulder injuries to knee and back injuries. Learning what they are and how to avoid them to be safe when lifting is key in making the type of progress you wish to make.

Shoulder Injuries

When you are performing such tasks as overhead lifting like bench presses or shoulder press, you can run into an injury called shoulder impingement. This injury is when you have inflammation and swelling in the rotator cuff area. At first you may only notice pain in the shoulder when you’re lifting your arms, but eventually the pain can be felt no matter what you’re doing as it progresses. If you’re not cautious, then this shoulder impingement injury can also lead to a tear in the rotator cuff itself.

Back Injuries

Lifting heavy weights with your back instead of your legs can result in serious back strains or sprains. If you’re lifting with your back, you may also experience a herniated disc which is quite painful. Sprains are typically caused by acute injuries or trauma to the back making the ligaments stretch to far or even tear. Strains typically affect the muscles instead of the ligaments in the back. Most of these weight lifting injuries can be treated with medication and relaxation. The herniated disc however may require physical therapy or even surgery to correct the problem.

Knee Injuries

Remember to also protect your knees as you’re lifting weights. The knee joint or patellar tendon can be injured by repetitive squatting motions, deep knee bends, and extension of the knee.  As you are bending and squatting during your weight lifting, the tendon can start to get tiny tears in it. Then you may start to feel pain below the kneecap. It is important that you keep an eye on this and get treatment as soon as you can. Some cases are helped with patellar tendon strap or physical therapy. In extreme cases, surgery may be needed to repair the knee.

Lifting weights is a great way to get your body into shape and to help you feel and be stronger. While you’re lifting, it’s very important that you take the necessary safety steps and precautions to prevent yourself from having any weight lifting injuries.

Top 4 Badminton Overuse Injuries

Overuse injuries are commonly experienced by badminton players. Due to overtraining and improper use of techniques, stress is constantly impacted on the same parts of the body, leading to tendon tears and chronic pain over time if left untreated. The pain comes gradually and may not affect the performance of players immediately. As such, many ignore the symptoms until the condition worsens.

  1. Tennis Elbow

Also called the Lateral Epicondylitis, Tennis Elbow is caused by the repetitive motion of using backhand to hit the shuttlecock. Patients would feel pain in the elbow and arm, especially when raising the hand or gripping an object. Other causes that contribute to the injury could also be the high tension of the strings and unsuitable racket grip size. While the backhand move is necessary for all racket sports, it is important to use the correct techniques and warm up before every training session.

  • Jumper’s Knee

Another name for Jumper’s Knee is Patellar Tendonitis. It is called the Jumper’s Knee as the condition is usually caused by the action of jumping during sports, with the impact striking the knees upon landing. Patients complain of pain and aching on the front side of the knee though they have never had an injury in the area before. It may not be felt significantly in the early stages but eventually, if left untreated, can result in tendon rupture.

  • Golfer’s Elbow

Golfer’s Elbow, or Medial Epicondylitis, is the damage to the elbow muscles and tendons that control the wrist and fingers. It is caused by the repetitive flicking motion of the wrist required in badminton. Usually due to compensation from inadequate use of arm strength, the force used with the wrist might be more than the muscles can take. Patients would feel pain and tenderness on the inside of the elbow and along the forearm, with stiffness and difficulty to grip. Tape and elbow guard can be worn to give more support to the arm. However, it is best to stop all activities and allow the arm to rest once pain is felt during or after training.

  • Shoulder Injuries

One common shoulder injury is a shoulder strain. Due to the nature of the sport which requires impactful swinging of the shoulders, the rotator cuff of the shoulder is often strained or damaged over time. Symptoms to look out for are pain and stiffness that gradually worsens with activity. Injury could be avoided by using the correct techniques and getting plenty of rest to allow the muscles to recover.

5 Most Common Sports Injuries

Sports injuries are common injuries for athletes and they can affect every part of our musculoskeletal system. There are hundreds of sports injuries out there and some can have a serious impact on the future of the athlete’s career. Read on to find out which injuries are the most common ones suffered.

Achilles Tendinitis

Achilles Tendinitis is an injury that occurs when the Achilles tendon which is located at the back of the ankle is overused. It occurs commonly in athletes who are involved in sporting activities that requires them to jump, hop or run for prolonged periods of time such as soccer, running and long jumping. Chronic Achilles Tendinitis can result in inflammation and serious pain which will result in the inability to run.

Concussion

Concussion happens when there is a direct impact to the head. This is most common in high impact sports such as rugby and soccer. Remember that incident where Petr Čech of Chelsea was knocked unconscious and had to undergo a skull fracture surgery? Concussion will result in vision disturbance and disorientation. In serious cases, they can be unconscious as seen in the case of Petr Čech. Recovery period of mild cases of concussion is often fast while serious cases can cause possible permanent damages.

Anterior Cruciate Ligament tears

One common knee injury is the Anterior Cruciate Ligament (ACL) tear. The ACL is one of the 4 major knee ligaments and it provides stability and even stresses distribution across the knee. During high impact and high speed sports, the ACL can be twisted and torn when a directional change is attempted. When a patient has a torn ACL, he will not be able to walk and will require crutches to move about. Recovery from ACL tears will take at least 6 months.

Groin strains

Groin strains occur when the adductor muscles located at the upper thigh is pulled and strained. It often happens when a sudden change in direction is attempted and the muscles have no time to respond, resulting in them being pulled. This is most common in high speed sports such as soccer, rugby, basketball and volleyball.

Shoulder injuries

Shoulder injuries include shoulder sprains, strains and dislocations. This is often seen in sports which require extensive usage of the shoulder such as swimming, badminton, volleyball and tennis. Due to overuse, the shoulder joint which is essentially a ball and socket joint becomes loose, resulting in the rotator cuff loosening. When this happens, it becomes weak and is prone to injuries and dislocations.

Exercises to Relief Mouse Shoulder

Do you have a job that requires prolonged sitting at your desk, clicking onto that dreadful mouse? Spending hours at a desk bound job without being able to walk around and stretch your muscles can cause pain in your body. Do you frequently feel a tight and burning sensation at your shoulder whenever you click on the mouse? Patients always have the wrong impression that if they sit ergonomically, they will not suffer from these injuries. However, even if the keyboard and screen are arranged in an ergonomically way, the position of the mouse can cause havoc if it is incorrectly placed.

The very first thing you should do is to eliminate the cause of the pain. And that is to reach for the power socket, remove the cable and dump the entire CPU into the nearest bin. But since you are 99.99% unable to do that, you should look at the second option and that is to perform strengthening exercises with the help of free weights.

Upper back stretch

Stretching is an excellent way to help relieve mouse shoulder. Although it cannot strengthen the back muscles, it helps to loosen the stiffness and the pressure that was built up in that area. The benefit of stretching is that it can be performed anywhere, anytime, even in the comfort or your office. You will need to lie down on your stomach preferably on a yoga mat. Slowly lift your head and legs off the mat while stretching your hands behind your back. You will be able to feel intense stretching at your back. Hold in the position for 10 seconds and repeat for 3 sets of 15. You should aim to perform this every other hour when possible.

Shoulder shrugs

Shoulder shrugs are an excellent exercise to help strengthen the upper shoulder muscles. Hold the free weights with both hands and shrug your shoulders in an upwards direction, hold for 3 seconds and return back to the starting position. Strong upper shoulder muscles can resist tearing and straining. Repeat for 3 sets of 12 repetitions.

Dumbbell rows

The main difference between a dumbbell rows from a normal row is the muscle group that it engages. Dumbbell rows actively work the upper back muscles to strengthen and tone it. Stand straight with hands legs shoulder width apart. Holding the weights in both hands, stretch your hands perpendicular to the ground out to the sides until it is 90 degrees. Repeat this exercise for 3 sets of 15s.

Mouse shoulder is extremely common to office ladies (OL) due to the long hours of being at the desk. Although the position of the monitor screen and keyboard seems alright, as long as the mouse is at a different level as the keyboard, something will go wrong.

Introduction to Various Shoulder Injuries

Our shoulder is a very delicate and complex component of our body that is kept together by bones, tendons and muscles. A shoulder injury is very painful and can cause a lot of discomfort and inconvenience to us. There are many different kinds of shoulder injuries and they are caused by different reasons such as strain, cyclic motion and injuries.

Rotator cuff strain

Rotator cuff strain is a common injury which is due to an inflammation of a tendon located in the shoulder. 4 muscles make up the rotator cuff namely the supraspinatus, infraspinatus, teres minor and subscapularis. The most common reason for a rotator cuff strain is because of insufficient warm up prior to the start of an activity or overload of the muscles. Poor posture and accidentally falls causing you to land on your shoulders can also cause rotator cuff strain. A strain can slowly evolve into a tear if it is left untreated. For immediate treatment, RICE is sufficient. If symptoms get worse, consult a doctor immediately.

Dislocation

Our shoulder joint is an unstable joint due to the functions of it. The shoulder joint can be described as a ball and socket joint and the ball is the arm bone and the socket is the shoulder blade. It is the part of our body which has the most motion compared to all other joints. It is because of this fact that causes instability to the area. Instability can get worse when the ligaments are overstretched and are unable to hold the ball and socket firmly in place. Dislocation of the shoulder joint can occur due to injuries or trauma, causing the ball to go out of the socket.

Impingement

Impingement of the shoulder joint occurs when the supraspinatus, bicep tendons, bursa and subacromial are compressed over time, causing inflammation. It is due to repeated overhead usage of the shoulder joints. Activities which causes these include swimming and overhead press. To prevent impingement, you should allow adequate rest period between activities and strengthening of the rotator cuff muscles to allow it to take more load.

Tendonitis

Our muscles are connected to the bones through connective tissues called tendons and tendonitis is an inflammation of these tendons. The tendons that are most susceptible are the biceps tendons as well as the rotator cuff muscles. Tendonitis are usually caused by overuse, pulling or over-compression of the tendons, causing pain, tenderness and discomfort. To prevent tendonitis, ensure that proper warm up of the whole body is done and add on weights gradually to allow the body to adapt to it.

Above are 4 shoulder injuries that are frequently experienced by people. Our shoulder is an integral part of our daily life and any injuries to it will cause great discomfort and inconvenience our lives. They can be easily reduced by doing proper stretching, gradually load up and sufficient rest periods between activities.