Injuries during weight training

Every young man dreams of that “Macho Man” look. There were many who were inquisitive when Mr. Shah Rukh Khan in the film “Om Shanti Om" appeared with that 6 pack abs and those bulging arm muscles. Mr Amir Khan appeared in "Ghazini" and recently Farhan Akhtar in "Bhaag Milka Bhaag". So it made the common man believe that it is achievable.

Achieving that muscular physique involves a lot of training and exercise which includes weight lifting. When done correctly weight training can help you lose fat, increase your strength and muscle tone and improve your bone density. So before you hit the gym, take the fraction of an hour that it takes to learn about the types of injuries that can occur in the gym.

Knowing the most common causes of injury and their prevention as well ‘First Aid’ for common gym injuries will allow you to get closer to those 6 pack abs.

Weight training builds muscle, speeds up the metabolism, burns fat and is the basis of a firm muscular strong body. Not to mention the other health benefits. Hippocrates explained the principle behind weight training when he wrote “That which is used develops and that which is not used wastes away”.

Weight training injuries usually occur at the weakest links in the muscle tendon ligament network. Women are more likely to injure their feet and legs while men’s injuries are more common in the trunk and hand. Men tend to have more sprain and strains, and women more fractures. People very often get injured by dropping weight on themselves, crushing a body part between weights or hitting themselves with the weight. Overexertion, muscle pulls and loss of balance accounted for the rest.

The different types of injuries during weight lifting include:

• Tendinitis - Inflammation of a tendon
• Strain - Muscle tendon unit getting stretched or torn
• Sprain - Ligaments getting stretched and possibly torn
• Bursitis - Inflammation or irritation of the bursa (a sac filled with lubricating fluid located between muscles, bones tendons and tissues).
• Avulsion - Complete tearing away of muscle from the bone or tendon
• Contusion - An injury in which the skin is not broken
• Fracture - Breaking/crack in the bone

If you follow some simple precautions you are well on the way to get a fit body without any body building injuries.

The most common causes of such injury are

1. Incorrect technique
2. Too much weight
3. Bad spotting
4. Training too often
5. No stretching
6. Inadequate warm up
7. Poor training
8. Poor concentration
9. Lack of nutrition

Many weight lifting injuries can be managed by some simple first aid, remember the acronym “R.I.C.E”

• Rest - Give rest to the affected area at least for 48 hours
• Ice Packs - Keep ice packs over the area for 10 – 20 min every hour or two during the day. Use it for 2-3 days.
• Compression - An elastic compression wrap will help reduce the swelling
• Elevation - Raise the injured area above the level of your heart for 2- 3 hours a day

If the injury is serious and not responding to first aid measures then a medical intervention is needed. For a second degree injury an NSAID and aspirin are used and for third degree injury a surgery is required that includes braces or casts. Once the acute phase of the injury has passed systematic strengthening and flexibility exercises can begin.

Before beginning a weight training program, it is important that people of all age consult with a health professional such as a doctor or athletic trainer to create a safe training program based on their age and capabilities. Getting proper instructions on how to use weight –lifting equipment’s and the proper technique for lifts as well as providing trained supervision for people engaging in weight training will also reduce the risks of injury.

In short, my recommendations, as the old adage goes, slow and steady wins the race. Go slow while you start on the weight training, increase the exercise regimen step by step manner, rest if you cannot continue on the planned program. Seek a fitness expert’s opinion if you want to flaunt with particular muscle, biceps, pectorals etc. See a doctor, in case of an injury or if your recovery takes time more than expected.