How To Avoid Injury When Lifting Heavy Objects
Injury Prevention Tips For Weightlifters:
1) Never use your hands or fingers for any kind of gripping action while lifting weights.
You need to keep your arms straight and your shoulders down. If you are unable to do so, then it means that you have a weak grip strength.
Stronger individuals will not get injured because they can control their own body movements better than weaker ones.
2) Always wear proper protective gear such as gloves, sleeves, and even shoes with good soles.
Do not wear anything that could cause your skin to tear off easily. Wear clothing that protects against sharp objects and cuts.
Gloves can protect your hands from getting cut if you accidentally hit yourself in the hand while lifting weights. Shoes should provide protection for your feet from getting hurt when you step on sharp objects like nails or other metal parts of the gym equipment.
3) Always use a padded barbell instead of dumbbells when lifting weights.
A weighted barbell can give you enough support to lift heavier weights. Dumbbells are too light and cannot provide sufficient support for heavy loads.
They may break easily due to overuse or if dropped unexpectedly.
4) Never try to lift a weight that is too heavy for you.
It is okay to use a smaller weight at the beginning and then gradually increase it. However, you need to be careful never to overdo it even by just one pound.
You may suffer a muscle tear or strain if you pick up a weight that is too heavy for your own strength.
5) Finally, make sure that you always engage in proper exercise and warm-up routines before lifting heavy weights.
Do not engage in such strenuous physical activities if you are seriously out of shape. It is best to consult with a professional trainer first before engaging in any serious weight lifting programs.
In conclusion, keep in mind that it is always better to be safe than sorry whenever engaging in any type of physical activity. We hope that the tips mentioned above will help provide you with more information about how to avoid injury when lifting heavy objects.
New York Times
Weight Training Injuries And How To Prevent Them
By: Jacob Kovach
There are many, many ways that you can get injured while working out. The most common types of injuries are strains to your musculoskeletal system, however, there are also many injuries that can be sustained to your internal organs such as your heart.
Even something as simple as dehydration can be extremely dangerous. In this article we will be looking at various types of injuries that can occur while weight training and how you can avoid getting hurt.
Musculoskeletal injuries are probably the most common types of injuries sustained by weight lifters. They involve damage to your skeletal muscles, tendons, or ligaments.
Not only are these the most common injuries, but they are also the most serious because they can sometimes lead to permanent disabilities.
One of the most common types of muscular injuries involve tears to the muscles themselves. This is usually caused by lifting too much weight and straining the muscle.
In most cases a muscle tear can be avoided by not attempting to lift more weight than you can handle. It is also important to warm up properly before lifting any heavy objects.
Tendon injuries are relatively uncommon in most sports except weight lifting. The reason for this is that most of the movements in most sports do not put enough strain on the tendons to cause serious injury.
However, certain exercises such as the clean and jerk are notorious for causing tendon damage. Most of the time tendon damage can be avoided with proper form and not attempting to lift more weight than you can handle. It is important to seek medical attention if you suspect that you have a torn tendon. Most tears can be treated through therapeutic massage, rest, and anti-inflammatory medication.
Another common weight lifting injury involves jamming the fingers. Most of the time a finger is jammed while attempting to hold onto a heavy object that is being dropped.
The force of gravity causes the heavy object to fall suddenly and the finger becomes trapped as a result. Typically a jammed finger can be treated with ice packs and by keeping the finger elevated. However, in some cases a trip to the emergency room may be required to have the finger X-rayed to ensure that no serious fractures or dislocations have occurred.
Heart Disease And Weight Lifting
Heart disease is one of the leading causes of death among Americans, and it is very important to maintain good cardiovascular health. However, many people are under the misconception that weight lifting is bad for your heart.
This is actually not true at all. Studies have shown that moderate exercise such as weight training can be very good for your cardiovascular system.
Weight training increases the strength and size of your heart by increasing the size of the muscle cells. Over time your heart becomes larger and stronger, thus allowing it to pump more blood with every beat, which in turn improves circulation.
Weight lifting can also lower your blood pressure and reduce your resting heart rate. It has also been proven to reduce the risk of getting heart disease, as well as reducing your chances of dying from a heart attack.
In fact, some doctors recommend that people who have survived a first heart attack should consider weight training to improve their health and quality of life.
Life Expectancy And Weight Training
Many people believe that weight lifting can actually shorten your lifespan. This is not necessarily true.
There is a belief that steroids and other harmful drugs can reduce your lifespan, but this is only one factor in a long list of possibilities. There have been many people who have exhibited an extraordinary work ethic throughout their lives and maintained a healthy lifestyle, only to die young as a result of an accident. In some cases these accidents have involved heavy lifting or times of extreme stress.
One of the biggest myths in the fitness world is that weightlifting can shorten your life span. It may very well be true that steroids and other harmful drugs can reduce your life span, but this is only one factor in a long list of possibilities.
In most cases a heavy dependence on these dangerous drugs is a sign of an unhealthy mindset to begin with.
Then there are people who abuse their bodies with drugs, poor eating habits, and a lack of exercise only to live well into their old age. It is possible to shorten your life by abusing your body through various routes, but that can be said about almost anything.
If you are concerned with your weight lifting possibly reducing your lifespan then the best advice would be to avoid illegal drugs, excessive alcohol, and cigarettes. Many people still live long lives despite engaging in these habits on a regular basis.
Many professional bodybuilders who have used anabolic steroids have died at a relatively young age. However, there are countless professional athletes in a variety of sports who have used steroids for much longer periods of time, yet still live into their late 50’s and 60’s.
There are also many people who use anabolic steroids and live into their 80’s and even 90’s!
Some people claim that weight lifting can increase your lifespan. In some cases this is true, however the majority of these people engage in other regular physical activities such as long distance running, swimming, or playing team sports on a regular basis.
There are numerous cases of people living well into old age by engaging in these activities.
A Word Of Caution
If you engage in dangerous drugs there is a possibility that this can lead to an early death.
It’s All In Your Head
Some people don’t know their own strength. When it comes to your physical limits most of it is in your mind.
This is why some people can withstand tremendous pain while others break easily. It is also one of the reasons why some people can perform great feats of strength and others cannot perform what they are capable of.
Imagine if you held a heavy weight over your head and locked your muscles as hard as you could. If you abuse your body with alcohol and cigarettes then there is a possibility that this can lead to an early death.
If you suffer from severe depression or other mental illnesses then there is a possibility that this can lead to an early death. If you live an unhealthy lifestyle in general then there is a possibility that this can lead to an early death. All of these factors apply to both bodybuilders and non-bodybuilders alike. You have the capability of lifting this weight, but it is all up to you. If you truly believe in yourself and push yourself to the limit, then there is nothing you cannot accomplish.
Stop Making Excuses
One of the most common excuses for not engaging in weight training is the fear of getting “big and bulky”. Some people are under the impression that men cannot obtain a muscular physique without using anabolic steroids.
This is simply not true.
The difference is that you are engaging in a physically demanding sport that involves lifting and placing heavy objects on a regular basis. It’s foolish to think that this can’t lead to an early death if you abuse your body enough.
When I was younger I knew a powerlifter who claimed that he would live to be at least 100 years old because of the weights he lifted on a regular basis. It is possible for men to increase their muscle mass through weight training, but it will most likely be limited due to their gender.
The fear of growing large amounts of muscle tissue is a common misconception among women. It is possible for women to increase their muscle mass through weight training, but it will most likely be limited due to their gender.
If you are truly worried about becoming “bulky”, then you will never achieve a muscular physique. Unfortunately, this individual died in a car accident at the age of 20. In other words, just because you engage in weight training on a regular basis does not necessarily mean that you are going to live a long and healthy life.
In closing, there is no evidence to prove that engaging in weight training can increase your lifespan. In fact, there is evidence to suggest the contrary.
If you abuse your body enough then there is a possibility that this can lead to an early death.
“My joints are already aching, I don’t need to add more pain.” This is another excuse for avoiding weight training.
In most cases, your joints will actually AGREE with the new stresses you place on them because they DESIRE movement. Your joints have grown stiff and are in dire need of movement. The more you move your joints, the more they will be happy. It’s all a matter of how much you’re willing to abuse your body. If you’re willing to push yourself to the limit and beyond, then there is nothing you cannot accomplish.
Whether you engage in weight training or not is entirely up to you. But I believe that life is a battle in one way or another.
Whether it’s fighting diseases, depression, or even our own emotional weaknesses. We are always engaged in battle within ourselves and those around us on a daily basis. However, it all comes down to your genetics and how you treat your body on a daily basis.
It’s All In Your Mind
If you believe that lifting weights will make you bulky then this is what will happen. If you believe that lifting weights will make you healthier and stronger then this is what will happen.
It’s all in your mind. It’s whatever you want it to be. If you are worried that weight training will damage your joints then you are simply misinformed.
The concept of “no pain, no gain” definitely applies to weight training, but this does not necessarily mean that you will feel pain. The more you engage in physical activity on a regular basis, the less pain you will experience in the long run.
By engaging in physical activity on a regular basis you are improving the health of your body. As a result, your body is less likely to complain about the physical abuse that you subject it to.
The stronger your body is, the more resilient it is. When you engage in physical activity your muscles are tearing and rebuilding themselves stronger than before. You will not bulk up just by lifting weights. If you have been playing sports your entire life you will most likely know that weight training can actually improve your performance.
Who is Timothy Alsop?
Sure, there are some aches and pains in the beginning, but as you continue, these pains will disappear. If you do not engage in physical activity on a regular basis then these aches and pains will linger and continue to worsen with age.
The choice is yours.
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Sources & references used in this article:
Olympic weight-lifting injuries by DN Kulund, JB Dewey, CE Brubaker… – The Physician and …, 1978 – Taylor & Francis
Youth versus adult “weightlifting” injuries presenting to United States emergency rooms: accidental versus nonaccidental injury mechanisms by GD Myer, CE Quatman, J Khoury, EJ Wall… – Journal of strength and …, 2009 – ncbi.nlm.nih.gov
Injuries among weightlifters and powerlifters: a systematic review by U Aasa, I Svartholm, F Andersson… – British journal of sports …, 2017 – bjsm.bmj.com