Injury Prevention during Strength Training Part 2

There are common Group Strength Injuries that result from strength training:

Muscles. A strain occurs when muscle tissue stretches or tears. Deconditioned group strength participants often experience muscle strains and delayed onset muscle soreness (DOMS). It is common, for example, to see pulled hamstrings and/or lower-back injuries when participants overestimate their hamstring flexibility while executing a dead lift. DOMS occurs 24–48 hours after the exercise session and can last several days. It is not considered serious; however, an individual’s voluntary range of motion may be hindered, which can also affect subsequent training sessions.

Tendons and Bursae. Tendonitis and bursitis are common overuse injuries seen in group strength training. If participants perform exercises such as biceps curls, triceps extensions and push-ups with too much weight or too many repetitions, they may irritate tendons and bursae in the shoulders, elbows and wrists. Gripping heavy bars and dumbbells before developing adequate strength in the wrists can exacerbate carpal tunnel syndrome (chronic impingement of the median nerve) or cause wrist strain.

Ligaments. Participants who incorrectly perform exercises such as squats may place undue stress on the ligaments of the back, knees and ankles. Common errors when squatting include lowering the body below 90 degrees of knee flexion; having an exaggerated forward lean of the upper body; and lifting the heels off the floor to extend the range of motion. People who hyperextend their knees or elbows—as when resuming a standing posture from a squat or lunge, or straightening the elbows in the up position of a push-up—place additional stress on stabilizing ligaments and tendons, which can inflame joint structures. Hyperextending the elbows when doing biceps curls or triceps extensions is another common error.

Spine. Both trauma and repetitive stress can cause spine injuries, including herniated intervertebral disks, fractures and degenerative disk disease. Squats, lunges, dead lifts, weighted hyperextensions and twisting moves may place stresses on the spine that can lead to injury. As the general population ages, the probability that you will have students with a medical history of osteoporosis, arthritis or previous fractures increases to the point of certainty.

In my next blog we will discuss ways to avoid injury during strength training.

To be continued

Learn more about strength training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

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Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com

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