Avoid Injuries in Bodybuilding

Growth of muscles is considered as a deliberate and monotonous process. The bodybuilder can attain muscle growth with the devoted and determined training techniques. There is one method to stop the progress is to get injured.

If any body part gets injured such as shoulders, elbows, forearms etc they provide much trouble and take more time in repairing the muscles. Good nutrition and rest is required by the body as one takes in doing the weight training exercises. This will surely improve the muscular endurance and strength.

Main Types of Lifting Injuries

There are various types of lifting injuries such as:-

• Tendinitis
• Strains and Sprains
• Dislocations and Fractures
• Bursitis

Tendinities

This injury is caused due to the swelling of tendon which is the result of tearing of the fibers. There is inflammation and warmth. This injury occurs when the person do repetitions in excess by lifting the bar. Tendinitis usually occurs in the tendons in elbow and shoulder, Achilles tendon, tendons in the hands and wrist and the patella tendon of the knee.

Strains and Sprains

This type of injury are caused by twisting or jerking during the lift, putting too much strain on an old injury, not warming up properly and lifting too much weight too fast.

Dislocation and Fractures

A dislocation is defined as a disarticulation of a bone from its usual position in a joint. This injury can occur in the elbow, vertebrae, shoulder, knee and wrist. In sports, this is caused by a fall or collision like fall in gymnastics or heavy contact in football.

A fracture refers to an incomplete crack or break in the bone. This type of injury is caused less in lifting as compared to other sports.

Bursitis

It is a swelling in the bursa. The bursa is located near a joint which contains fluid and reduces resistance between bones and tendons or ligaments and tendons. Pinching or abrasion is the main cause of swelling in the bursa. This type of injury is caused in knees, elbows, shoulders and hips.

Other Types of Injuries

Delayed Onset Muscle Soreness DOMS

If the bodybuilder is working out for more than three days continuously, then some micro-tears can occur in the muscle tissues. This type of injury indicates the bodybuilder to do some light exercises for several days.

Muscle Soreness

This type of injury can be noticed after working out which can be caused due to an excess growth of lactic acid in the tissues. This reduces as the lactic acid is passed in the bloodstream within 1 or 2 days.

Treatment of Injuries or How to Avoid Injuries in Bodybuilding

Most of the injuries are minor and can be self-treated. Training techniques prevent most of the injuries caused while working out. One should follow some steps to avoid from injuries such as:-

Ice

Ice should be placed for about 10 minutes on the injury about three times. One should not use ice for more than 12-15 minutes as it can damage and freeze the skin. If the bodybuilder notices some redness on the injury, then one should immediately stop placing the ice for a few minutes and relax for sometime.

Rest

If the bodybuilder gets severe injuries, then one should rest for a while which will soon recover their muscles.

Elevation

One should elevate the injured area which will help in reducing swelling by reducing gravity and drain away the excess fluid.

Compression

One can wrap the injured area with the help of an elastic bandage which will compress the injured part and reduce swelling.

Preventing Injuries

• Warm up
• Pyramid the weight
• Use proper form