Weight Loss: Common Weightlifting Injuries and How to Manage Them

The hardest part of embarking on a weight loss journey is choosing the right form of training and even when you are sure about the training plan, you have to know everything about it. Don’t start a weight loss journey just knowing a thing or two.

Although we all know the benefits of different forms of exercise, most of us are unaware of the health complications and injuries they cause. Most of us are also oblivious to the fact that workouts only benefit the body when done for an appropriate amount of time and using the correct technique.

Weight lifting is one of the best forms of training. There are several types of weightlifting exercises like pushups, chest press, squats, deadlift, rows, curls, dips, shoulder press and more. However, there are several risks of injury when this is not done correctly.

Read: 5 things we can learn from Richa Chadha’s weight loss journey

Common Injuries That Can Occur While Weightlifting

According to a research report, “Weight training can cause significant musculoskeletal injuries such as fractures, dislocations, spondylolysis, spondylolisthesis, intervertebral disc herniation, and knee meniscal injuries.”

Ruptures of the pectoral tendon: The wrong way of weightlifting can lead to ruptures of the pectoral tendon. The pectoralis major muscle is the bulk of the anterior chest mass. The rupture of this mass is also observed during the sports of boxing and windsurfing.

According to one study, the majority of major pectoral injuries result from the bench press, which is a very common exercise, especially among novice lifters.

Distal Biceps Tendon Rupture: Distal biceps tendon rupture is also common in weightlifters. This is usually treated with surgical repair. Chronic ruptures of the distal biceps tendon may require the patient to undergo allograft tendon reconstruction.

Capsulolabral injuries: Injuries to the capsulolabral complex of the shoulder are common in athletes, but their occurrence in weightlifters is considerably high. A 2017 research study published in the Journal of Orthopedics

says that “upper extremity resistance training exercises emphasize large muscle groups to create strength and hypertrophy while neglecting the smaller muscles responsible for stabilizing upper extremity joints. Specifically , exercises that stress larger muscle groups can create an imbalance between the internal and external rotator cuff musculature, rotator cuff-deltoid torque, and periscapular musculature.These imbalances have been associated with injuries to the the shoulder in various surveys.

How to prevent such injuries from occurring

Experts say that chronic breaks and tears are caused by the trainer focusing only on the large muscle groups neglecting the smaller groups that are actually responsible for joint stability.

Although no workout is complete without injury, a chronic injury can hinder the progress an individual expects from regular training.

When the discussion is about injury management, the first and most important thing that can help with this is modification of the training regimen and guided physical therapy.

Injuries should not be ignored and muscles should not be strained when injured. Let them heal first.

To avoid surgery, seek medical assistance and avoid high-risk exercises.

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