Let’s face it we don’t need any more excuses not to work out of go to that fitness class in Edinburgh. But one thing I was want to try and avoid is injury being one of those excuses and as a personal trainer I see a lot of people that should they carry on will injure themselves and could undo everything they have worked so hard for and the main culprit of these injuries seem to come from people lifting weights. So heed this warning here is 5 common weight lifting injuries and what to do to prevent them. Should you, of course, need it there is hundreds of amazing physio Edinburgh here is a link to my favourite physio in Edinburgh
- Patellar Tendonitis (& Knee Pain) – I started with this simply because I suffer from this really badly. This is simply a pain in the Patellar Tendon that is just below the kneecap which becomes inflamed. You will need to progressively need to rebuild the load on the quads and patellar tendon. However, if the pain is at the front of your knee, you need to look at how you squat. On that note how do you prevent this you haft to ensure that the middle of your knee is in line with your 2nd toe whenever you do any form of leg exercises like squats, lunges or step-ups. This will decrease any lateral tension on your knees. You can also look to target your glutes is another great way reduce knee pain as it will help to ensure proper knee alignment
- Hamstring Pulls & Tears – That horrible shooting pain in the back of your thigh is your hamstring being pulled or tearing (Or you have been bitten by a dog while out running don’t laugh it happens). This injury is usually as a result of explosive exercises like sprinting or jumping. Some tears can take up to two years to fully recover and re-tears are very common so to avoid this make sure you do a proper warm up before any sprint or plyometric workout also ensure you stretch your hamstrings regularly also if you want to avoid this injury do some deadlifts to strengthing them and again strengthing your glutes which will help support the hamstrings when you do sprints and jumps.
- SLAP tear – Time for a slap! so what is a slap it is the same group of rotator cuff injuries but it is more to do with the Labrum. A slap tear stands for Superior Labrum Anterior and Posterior tear which is caused by acute trauma or repetitive stress like throwing or overhead lifting so it is common amongst weightlifters. To prevent these injuries make sure to warm up the entire upper back and also only exercise through a range of motion you can move your arm without pain. Ensure you have optimal shoulder position, shoulders down and away from ears.
- IT Band Syndrome – You will often find runners have this issue if their form is not correct. The IT Band is a thick fibrous ligament on the side of your thigh that goes down to the outside of your knee. An injury here will cause pain all the way down your leg. To prevent injury to your IT band again is very similar to preventing Patellar Tendonitis make sure your knees remain in line with your toes and watch your hips remain natural as in don’t let your pelvis drop to the opposite side when you are running or doing a single leg exercise. Again strengthen your glutes will stabilize tour hips and knee joints taking the stress away from IT band.
5. Achilles Tendonitis – while on the subject of runners I can do a post like this and not mention Achilles Tendonitis if you have this you will experience pain in the back of your heel. You will find it is worse if you are running uphill or on the sand. Tendon injuries can take a while to heal and the first step in recovery is to rest and let the inflammation go down. To prevent this kind of injury stretch your ankles and calves especially before running or leg exercises like the squat. The best warm up to avoid this is to jump rope.
The long and short of it is to avoid injury ensure you are always focused on proper form and start each workout with a warm-up and work with a personal trainer to correct muscular imbalances and include flexibility training regularly. If you have any questions you can contact me here. I am not a physio but I can point to the best physio in Edinburgh.