How to Prevent Knee, Back, and Shoulder Injuries

How to Prevent Knee, Back, and Shoulder Injuries

Many workout routines put you in potentially dangerous positions. It is not to say that barbell squatting, deadlifting, and others are not beneficial.

However, this does mean that the first step in deciding whether or not a program is right for you are to know when you are at risk and how to avoid putting yourself in a position to get hurt. After all, if you take care of yourself and keep up your workout routine, you will get fit.

The next time you decide to hit the gym, keep these guidelines in mind so that you can exercise safely, choose the exercises that will yield the best results, and move on to more advanced routines when the easier ones become too easy.

The Revolving Door of Pain

When something terrible happens, like breaking a toe because you dropped a dumbbell on your foot, you say, "Whoops!" (not that it would ever happen to you). If you look at the numbers, you'll see how infrequent these occurrences are.

For 18 years, only 0.2% of weightlifters were hospitalized, according to research published in The American Journal of Sports Medicine. Annually, there are four times as many bathroom-related emergency room visits as in 1990. Seriously. Weary describes how you feel when a particular action just isn't working. As in the case of a shoulder that protests during an overhead press. Or when benching causes pain in the elbows. Or when your lower back hurts more than your legs do after a set of squats or deadlifts.

Subtle aches and pains that initially seem inconsequential can develop into more severe issues like strains, sprains, and tendinitis if ignored. Recognizing these signals is crucial. If you catch problems early on, you can fix them without dealing with a significant crisis.

Knee-Dominant Exercises Squats, Step-ups, and Lunges

When your glutes aren't strong enough, your knees will naturally fall inward to help you lift the weight off your back. If this happens infrequently, say on the last rep of the final set when you're trying to set a new personal best. (When powerlifters do the work, you might notice their knees caving inward.) Aside from that, though, you want to avoid this.

If your glutes are weak, you may lean forward too far when you squat. While a slight forward lean is acceptable, excessive forward leaning can cause strain on the lower back.

Hip-Dominant Exercises Deadlifts, Hip Thrusts, and Glute Bridges

Incorrect setup, as CPT Meghan Callaway puts it. Many lifters "squat the deadlift" because their hips are set too low, while others "round the back" because they are set too high. The body is more vulnerable to harm in both situations. Rounded or excessively arched backs strain the spine at its weakest points.

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