HOW TO: Reduce the Risk of Injury While Working Out at the Gym
August 18, 2010 3 Comments
I admit, when it comes to exercise I much more prefer to play a social sport than spend my time in a congested gym. Don’t get me wrong, there’s nothing wrong with loving the gym or working out! In fact, I respect the effort and dedication these gym-regulars show each week.
But what I saw too often at the gym (during the short time I was a member), was the poor form and technique people demonstrated. I’m sure you’ve seen it all before: a gym buff loading up several large plates onto the barbell, taking up the bench-press position and proceed to literally bounce the barb off their chest, while simultaneously arching their back, holding their breath, and grunting loud enough for the ENTIRE gym to hear!
I may not be able to bench 150kg (actually no way close!), but I do know the correct technique. In this article, I will share a few tips on how to minimise the risk of injury while working out at the gym, particularly in the area of weight training.
Why Is Poor Form So Common?
The answer is simple and comes down to two main reasons:
1 – The person is new to weight training and has no idea how to train properly. This is why gyms often offer new members a few free personal training sessions. DON’T think you know it all! Take up the free PT offer and check if you are training properly.
2 – Lifting weight that is too heavy. Perhaps it’s because the person is trying to impress the cute girl in the corner, or show that he is more “macho” than his buddy. They are so concerned about looking strong, that they are willing to not only increase their risk of injury, but also sacrifice muscle gains at the same time!
Just Remember: PBT
There are three areas that you should always consider during weight training.
1 – Posture & Body Alignment
2 – Breathing
3 – Tempo
Posture & Body Alignment
Refrain from excessive joint flexion or extension – Locking or over flexing your joints can damage delicate cartilage and cause irreversible damage. The knee joints are particularly vulnerable to damage, since they are placed under tremendous amounts of stress during exercises like leg presses and squats. Be sure not exceed a comfortable range of motion at the end of the concentric (lifting) phase, and at end of the eccentric (lowering) phase.
Do not excessively flex or extend the lower back – The lower back is highly susceptible to injury during many weight training exercises. Never excessively flex or extend the back, and make sure that it is not exposed to excessive amounts of weight in these positions.
Maintain the natural curvature of the spine – With the exception of abdominal or lower back exercises, it is important to tighten the muscles in the core and maintain the natural curvature of the spine during all exercises. This minimizes the risk of lower back injury, and will increase your bodies overall strength.
Always lift weights with your legs, not your back – When picking up or lowering weights from the floor, never lift at the lower back. Always lift with correct posture, bending down as if performing a squat or lunge.
Never subject your ligaments to a weight load – Always make sure your muscles are supporting the weight load, and not the ligaments. Never relax your muscles during exercises, especially at the end of the movement.
Breathing
Breathe out during the concentric (lifting) phase of each exercise, and breathe in during the eccentric (lowering) phase of each exercise. So if for example you are performing a pull-up, you should be exhaling as you pull your body up, and inhaling as you lower your body back to the starting position.
Many beginners hold their breath during the concentric phase of the lift. Although this can increase your strength slightly, it puts undue strain on your vascular system (heart and arteries). I’m sure you’ve seen the guy trying to lift massive dumbbells while his head looks ready to explode!
Tempo
There are a number of different tempos that you can choose however, it is generally best to start lifting slowly with something like a 3-1-2 tempo. That means that the eccentric (lowering) phase lasts three seconds, then a pause for one second at the bottom of the exercises, and finally two seconds to lift the weight back up to the starting position (concentric phase).
It’s not all about speed! Performing repetitions too quickly results in less load on the muscle, and can make it more difficult to maintain correct range of motion and posture.
If You’re Going To Do Something, Do It Right!
By addressing these three areas you will:
- decrease the amount of unnecessary stress placed on your muscles, joints and vascular system;
- specifically work the muscle group being targeted;
- allow maximal muscle fiber stimulation;
- and provide sufficient oxygen to your muscles.
Ultimately, you will decrease the amount of time you spend out of the gym due to injury, and increase your chances of building more muscle. So the next time you are at the gym, remember: PBT!
You never know, I may see you around one day! Look out for the buff guy bench-pressing 150kg! (That’s not me; I’m the guy next to him struggling to lift JUST the bar!)
Dr Sean is a fellow chiropractor of Dr Chris Hodgetts. Read more…
Reference: build-muscle-gain-weight.com
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Just on the knees… Be really careful on the lying hamstring curls too. I did this a while back after not going to the gym for a few months and its possible my hammies or ligaments had become weaker over that period. I did an alternate 1 legged curl and I hurt my actual knee.
heres a helpful link in regards to this.
http://www.greatweightlifting.com/Legs/Lying-hamstring-Curls.html
Thanks Levi! Great tip!