Comments on: Weight Lifting Injuries And How To Fix Them

By: Mike Huber

Mike Huber — Fri, 23 May 2014 23:55:38 +0000

Good article Patrick. Suffering from tennis elbow the last month and a half.

By: Tam

Tam — Fri, 23 May 2014 08:09:31 +0000

Gr8 post…

By: josefina

josefina — Fri, 23 May 2014 00:17:46 +0000

Great article. Wish I had read this way back. I was diagnosed with bulging and herniated discs on my lower back over 10-months now. I was walking to work and all of a sudden I had this really bad pain that ran from my right lower back all the way to my knee, no symptoms prior to this. Couldn’t sit, lay down or barely walk (took me about 20 minutes just to walk one block and it was painful). And, about 2 weeks before I could even return to work. Also diagnosed with pinched nerves on my neck, back and entire legs. Not sure how all this happen since I am told I am too young for all this, except for one time about 10 years ago when I was using one of those stability balls and it kind of slipped back as I was doing abs and I fell down on my back and can still recall the terrible pain I was in but never wen to the doctor. But then again, I do admit I lifted really heavy specially when performing deadlifts.

Just started training again, 2 week now but taking it easy. What exercised do you recommend I should stay away from? I’m sure dead-lifts and squats are out of the question, also seem to have an issue when performing seated rows, so I know that’s out of the question. I’m doing physical therapy but that doesn’t seem to help at all. Any suggestions.

By: Kaleb

Kaleb — Thu, 22 May 2014 19:20:24 +0000

As an intern at a physical therapy student I’ve noticed most people have a tendency to NOT STRETCH! Most of our patients, and most people are, have terribly right muscles. I nice warmup is essential, and I would also recommend post workout stretching. A good stretch will increase flexibility, as well as stretching the muscles out (which also may increase growth according to various studies) allowing for an overall better lift/workout. Basically better flexibility=more potential for size/strength gains. Lifts and stretching/warmup exercises are the same in that form is key!! Poor form will reduce the effect of the stretch and limit your warmup, causing an increase in the chance that you can become injured and none if us wants that! Thumbs should sit at seam in your pants without a conscious effort and if you can’t put a 90 degree angle or better in a hamstring stretch while laying down with knees straight(locked) then you should stretch more often. To many people neglect lower body stretching and stretching overall thereby limiting strength gains.

By: josh

josh — Thu, 22 May 2014 17:21:24 +0000

Dan: You have a combination of medial and lateral elbow pain – these are due to inproper exercise technique and imbalance in your tendons. Tendon injuires take MONTHS to heal!
Here is a linh that provides and excellent and very detail information as to these injuries. The review also provides basic infomation and guidleines for re-hab. Hope this helps! https://www.precisionnutrition.com/fixing-elbow-pain

MIKE:
<<>>
Mobility and stability is one of the main areas that we overlook during our training, YEt is the most important and crucial aspect of training – these mobility execersies and assessments are what keep us healthy and injury free. I am glad to hear that you learn fron this very common mistakes – trying to lift heavy weights with either por technique, poor form, and/or not being ready to to the exercise… For example, Is a traineed ready for overhead pressing movement? Is scapular location is not proper – you are asking for injuries. People need to assess there mobily and work on stabilizing the muscles before performing any exercise – as a future trainer/coach – rememeber this injury and help future trainees avoid injurines by teachin and assessing their mobility – Do the have shoulder protraction? retraction? anterior tilt? posterior tilt? poor ranege of motion/ etc…

By: Lew Bryce

Lew Bryce — Thu, 22 May 2014 16:43:57 +0000

Great information and ever lifter needs to follow it.

By: Mischa Donald

Mischa Donald — Thu, 22 May 2014 14:26:10 +0000

Very helpful article, Patrick. Thank you for highlighting this important element of bodybuilding. I’ve had my fair share of injuries, though fortunately none were very serious. However, I’ve known many who have had their enthusiasm damped because of muscle tear and worse – which could have been avoided/prevented by heeding your advise. Thanks again!

By: Mike

Mike — Thu, 22 May 2014 13:32:58 +0000

Listen to this Article and don’t make the same mistake I did! Been out of the gym for 9 months. Last thing i did was overhead presses trying to compete with friends. Ever since then I’ve had sharp pain in the shoulder joints, really sore Supraspinatus the day after the most moderate of activities involving the shoulder, and painful cracking just by laterally raising my arms. I’ve been unable to afford MRI scans to see if my shoulder labrum is okay. I’ve had my chiropractor diagnosing it as a labral tear, physiotherapists on the NHS saying its not a labral injury and I have apparently caused a shoulder impingement on both sides… combined with ingraining incorrect motor patterns or something causing my scapular muscles to literally stop working correctly. Finally after 9 months of rehab i’m starting to get some stability back in my shoulders. Whats worse is I got injured right as i got qualified as a personal trainer. So i had to go back and work in a retail shop again as I couldn’t even lift a 2kg weight above my head let alone train clients!
Don’t make the same mistakes I did guys. Learn about mobility and stability and take note of articles like this, don’t be an idiot like me lol

By: Patrick McGrann

Patrick McGrann — Thu, 22 May 2014 13:24:04 +0000

Stephen: I’m glad you found the article useful. Depending on what you are doing for your session will depend how you warm up. If your doing a leg day then you need to fire up your glutes before you get into the movements. Use a tennis ball on the glutes, 2 minutes each side and then get into a low intensity circuit of bridging, clam, mule kicks and fire hydrants 2×10 then into into joint specific mobilisation. For legs you need to make sure you open up the hips, work on ankles and get the foam roller on the mid back. Then get into your KB swings and warm up sets. If it is upper body then you need to get the shoulders and mid back warmed up

Dr Sunil: you probably would need to go to a Physio/Physical therapist to see whats going on there

Dan: You all ready know what mistakes you are making. Plus for such a small muscle group 10×10 is very extreme which would cause that type of an overuse injury. You need to rest from those movements and seek out Physio. The more you continue to push it the longer it’s going to take to rehab

By: Dan

Dan — Thu, 22 May 2014 12:52:54 +0000

What good timing, One day I felt this pain on my forearm and could not do revers curls. had to stop. (programs that weeks was 10×10) weird feeling I ever got. Did not know what it was. That was March 25, 2014. But I did continue (Mistake #1) with my other exercise. Then 4 weeks (Program that week High Reps 20-15-12) Could not do Hammer curls at all and reverse curls and also feel pain in forearm when I did wide grip Pull-Ups. Oh No. Start researching and find out I had Golfers elbow and still Continued with my weight program (Mistake #2). Today could not do Preachers curl. 🙁 . I should of stopped, but I love pumping weights. I will need to stop for a while now (which sucks).

Anymore advise brotha would really help how to cope with this.

Thx

Dan

By: Dr sunil

Dr sunil — Thu, 22 May 2014 12:35:23 +0000

hi,
any suggestion on myofascial syndrome which i guess occurred to me when i tried lifting heavy bench press?the whole left lower limb seems to show severe symptoms occasionally. thanks

By: Stephen Reed

Stephen Reed — Thu, 22 May 2014 12:14:10 +0000

Great article Patrick!

I’ve been lucky I guess, or no pushed hard enough 🙂 I do some barbell work on my own at home, and apart from what felt like a soft tissue impingement in the shoulder, and an occasional bit of aching in the lumbar area after heavy deadlifts, touch wood, I’ve not hurt myself.

On the warmup front, I hate warming up. I tend to do a few sets of kettlebell swings, and then go through some warmup sets for each exercise, empty bar to start, and working up. Is this adequate in your opinion?

Steve