Weightlifting is a wonderful way to build muscle and strong bones. In fact, many fitness enthusiasts refer to it as one of the greatest longevity hacks; having a good amount of lean muscle tissue is associated with increased caloric burn, decreased belly fat, reduced risk of falls, decreased injury, improved cardiovascular function, stable blood sugar levels, and more.
But from beginners to seasoned athletes, understanding the risks involved and knowing how to address them is crucial for a safe and effective training regimen. So, in this article, we explore some of the most common weightlifting injuries and how chiropractic treatments can help in recovery and prevention.
5 Common Weightlifting Injuries
Weightlifting injuries often occur due to overuse or incorrect form. In fact, this is why “ego lifting” in the gym is strongly discouraged; we should always strive to compete with ourselves and work within our own limits. So, what injuries are common in the gym?
1. Lower Back Strain
One of the most frequent injuries among weightlifters is lower back strain. This can occur from improper lifting techniques, overexertion, or lifting weights that are too heavy. Another reason why knowing your limits and gradually building up your intensity or weight is a good idea!
2. Shoulder Impingement
Shoulder impingement often occurs due to repetitive overhead lifting. It involves the tendons of the rotator cuff becoming trapped and compressed during lifting movements, which can lead to inflammation and pain.
3. Knee Injuries
Knee injuries in weightlifting often involve the ligaments and tendons around the knee joint. These injuries can range from mild strains to more severe issues like a torn ACL or meniscus. These types of injuries are particularly common when placing excessive stress on the knee, such as doing many deep squats or lunges or using improper form, leading to improper knee placement.
4. Wrist Strains
Wrist strains are common due to the pressure exerted on the wrist joints during lifting. Poor grip or wrist position can exacerbate this issue, leading to pain and reduced mobility in the wrist.
However, there are many ways to counteract this, such as by practicing grip and wrist strengthening exercises or using wrist wraps to help with grip issues.
5. Elbow Tendinitis
Elbow tendinitis, such as golfer’s elbow or tennis elbow, can develop from the repetitive motions involved in lifting weights. This results in pain and inflammation in the elbow’s tendons, making upper body movements particularly tough.
How Do You Treat a Weightlifting Injury?
The first line of care when you notice inflammation and pain is using the R.I.C.E. method, including rest, ice, compress, and elevate. If these symptoms continue, seeking out a chiropractor can help you get back on your feet.
Here’s how they can help:
- Chiropractic Adjustments: Chiropractic adjustments can realign the spine and other joints, improving mobility and reducing pain. This is particularly beneficial for injuries like lower back strain, where misalignment can exacerbate pain and slow down recovery.
- Soft Tissue Therapy: Soft tissue therapies, including massage and myofascial release, can help treat muscle strains and ligament injuries. These therapies enhance blood flow to the injured area, promoting healing and reducing inflammation.
- Ergonomic and Lifting Advice: Proper technique is crucial in preventing weightlifting injuries. A chiropractor can provide advice on lifting techniques and ergonomics to help weightlifters avoid common pitfalls that lead to injury.
- Nutritional Counseling: Nutrition plays a vital role in injury recovery. Chiropractors can offer nutritional counseling to support the body’s healing process, providing guidance on the right balance of nutrients essential for muscle repair and overall health.
It’s important to note that some severe injuries will require further care. Sometimes, your doctor may recommend you see a specialist, or surgery may be required. This is often determined through initial screening and diagnosis with your doctor.
Regular Chiropractic Care for Prevention
Preventative care is key in a sport where repetitive stress and strain on the body are common. Luckily, regular chiropractic visits can help maintain optimal musculoskeletal and spinal health, reducing the risk of injuries associated with weightlifting.
While weightlifting injuries are common, they are also preventable and treatable with the right care. At Awaken Chiropractic, your local Parker chiropractor is here to help! Whether you’re dealing with a current injury or looking to enhance your weightlifting practice, consider chiropractic care as a valuable component of your health and fitness regimen. Book your appointment today.
