09 Jan Weight Lifting Safety Techniques
Weightlifting is an increasingly popular form of exercise that, when done correctly, offers several physiological and psychological benefits. Injuries are too common for those who don’t utilize proper technique and push themselves beyond their fitness and strength levels. Our orthopedist at New York Sports Medicine Institute would like to share some weightlifting safety techniques to help protect your body and maximize your performance. Continue reading to learn more!
Exercise is one of the most important things you could ever do for your health. It’s often recommended to use a combination of cardiovascular and weight training to achieve optimal results. When you first add strength training to your fitness routine, it’s not uncommon to experience pain or injuries. Some of the most common weightlifting injuries include:
- Muscular strain and tears – Excessive weight or improper technique can lead to small tears, commonly known as strains, in the muscle fibers. These injuries often result in pain, swelling, and weakness of the affected muscles.
- Tendinitis – Inflammation of tendons due to overuse is a common problem for weightlifters. This can cause pain and tenderness in the affected tendons and surrounding muscles.
- Joint sprains and strains – Weightlifting often involves using joint movements, such as those seen in squats and presses, that can strain ligaments or muscles that support them. Injuries to these supporting
Our orthopedic specialists at New York Sports Medicine Institute have helped countless patients suffering from weightlifting injuries. Proper diagnosis is essential to determine the best course of treatment. Treatment plans may include the following:
- Therapeutic Exercises – Improves movement quality by strengthening and stretching surrounding muscles to help prevent future injuries.
- Rest and Activity Modifications – Activity modifications can help reduce the stress placed on the injured area, allowing it to heal more quickly.
- Medication or Surgery – Medications or surgery may be recommended if conservative treatments have been unsuccessful in resolving symptoms.
No matter what type of injuries you may experience from weightlifting, it is crucial to seek professional guidance from an orthopedic specialist to diagnose and treat the injury properly. Following our expert advice can help ensure your safety when weightlifting and reduce the risk of further injuries or complications.
Weightlifting Safety Techniques
Exercising caution and utilizing the following weightlifting safety techniques can help you reduce your risk of injury and maximize your athletic output:
- Warm Up – Warm up and cool down properly. This involves stretching the muscles before and after weightlifting to reduce the risk of strain or tears.
- Start out slow – If you’re a beginner or returning to the gym after a hiatus, start with lighter weights and gradually increase resistance as strength increases.
- Rest – Allow enough rest between workouts to allow the muscles time to repair themselves.
- Form – Make sure to use the correct form when lifting weights and understand how much weight is appropriate for your fitness level. If you are unsure of the best form, our orthopedist can help you determine the right exercises and techniques to achieve your fitness goals.
- Treat injuries immediately – If you feel that you have strained yourself, rest immediately to avoid worsening your condition. While soreness and other minor injuries may not require a trip to the orthopedist’s office, some injuries can lead to severe pain and limited mobility. Our experts will carefully assess your injury and determine the best treatment program to get you back in the gym pain-free!
By following these guidelines, you can ensure your safety while enjoying the many benefits of weightlifting. New York Sports Medicine Institute is here to provide proper guidance so our patients can achieve their fitness goals while protecting themselves from potential injuries. To learn more about weightlifting safety, be sure to contact our office today and request an appointment!