This time we’ll tell you about the most common injuries of people, who are engaged in gyms, ways to prevent them and treatment prices in Israeli clinics so that you understand what recovery can do.
What you need to know …
- The risk of shoulder injuries increases with excessive repetitions, abuse of exercise equipment and often due to bodybuilding training programs.
- Flexion or extension causes problems with the lower back. lumbar spine under heavy weights. Keep your back straight.
- Knees most often suffer when they move improperly working time with weights. If you want to keep your knees, don’t give they tumble inward.
- Damage to the neck and upper back caused by abnormal posture. Stop hunching, otherwise you will not be injured in the cervical spine to avoid.
- Weightlifting is harmless
- What is weightlifting?
- The four most common injuries of heavyweight athletes
- 4 – Damage to the cervical spine
- How to prevent
- 3 – knee injuries
- How to prevent
- 2 – Injuries to the lumbar spine
- How to prevent
- 1 – Shoulder injuries
- How to prevent
- 4 – Damage to the cervical spine
Weightlifting is harmless
At least in essence. And if you do not compare it with other types of athletic disciplines.
Weight training is actually quite safe. Only wrong actions and sometimes outright harm stupidity demonstrated by many visitors to the hall.
Some comrades with their monstrous technique, ugly shape and by building up the ego, instead of muscle, the order of power was undermined training.
If weight lifting is harmful in the eyes of the uninitiated, let’s better deal with the consequences of “dragging iron” so not to allow such unfortunate athletes to get involved in squats in the power frame, bench press and other health-threatening exercises.
To make you understand the importance of the issue, we will give approximate prices for treatment in Israel in such clinics like https://ichilovtop.com/ and you’ll see what it can turn into financially non-compliance with safety precautions and neglect of preventive measures.
What is weightlifting?
This sport can be divided into four main industries:
- Traditional Weightlifting – Bodybuilding
- Weight Lifting Sports – Powerlifting, olympic weightlifting
- Sports Training Performing Technique – Athletics
- Cross-training – sports sections and camps
This is not a complete list, but the most basic ones are presented here. views.
The four most common injuries heavyweight athletes
4 – Damage to the cervical spine spine
Soft tissue in the cervical spine – upper back and neck along with the articular structures (discs and ligaments) are under the biggest blow. The reason for this predisposition is excessive stress, improper back position and repetitive over and over again disgusting flexion-extension of the spine.
Soreness and stiffness of joints arising from necessary fixation of the natural position of the cervical vertebrae in weight lifting time – the fate of all bodybuilders. But twirl head, increasing the load on the fragile and complex structures of the body, more than stupid.
If you don’t understand what I mean, just imagine that someone, performing shrugs with dumbbells, waves his head as if he is in scream at a Slip Knot concert. Do not do like this.
Probably the most innocent reason improper posture earned by years of sedentary life in the gym. So even ignorant that this is a direct road to injuries.
The average person has the so-called front head position, in which the upper segments of the cervical spine the spine is bent, and the lower ones are bent. That’s all that need to earn an infringement during the next squat or dead thrust.
Prices for treatment in Israel:
| Cost of spinal correction plus fixation | 34-35 thousand dollars |
| Correction of additional segments | colo 7 thousand for each |
How to prevent
Correct your posture. Keep your spine in the middle position. Speaking of the cervical region, there is another position, which, in my opinion the look is much more important than the average and straightened.
Slide your chin back horizontally towards spine, and slightly look away down. This is optimal. neck position in any exercise, both up and down body.
3 – knee injuries
By all accounts, the knee is extremely vulnerable. By virtue of anatomical structure and position relative to the ankle and of the hip complexes of the knee joint, and the truth is less stable in comparison with others.
However, there are a number of important buts.
Firstly, the knee joint is inactive in structure. is he refers to blocky, with only two true degrees of freedom, i.e. he can only perform bending and extension.
Mobility abnormal to the knee coupled with a blatant incorrect operation of other highly mobile joints – such as most ancillary joints of the ankle complex in addition to spherical joints – have an unhealthy load on non-contractile tissues (tendons and cartilage).
This weak link in the kinetic chain makes itself heard loudly when performing exercises that actively engage the quadriceps, namely various squats and lunges.
General knee instability can be discussed in the spirit of disputes about chicken and egg, where the main argument associated factors in the type of stiffness and pathological stiffness of joints below and above the knee. However many chronic injuries are manifested by symptoms in the anterior parts of the knee joint in the patella.
Hypertonicity and squeezing of quadriceps increases compression and shear loads on the patella, which in turn leads to increased patellar friction on the femur and irritation tissues.
Functional shortening and constriction of quadriceps in combinations with insufficient movement of the patella Compounded by improper squatting techniques: the knees that go forward and fall inward, and exercises like lunges when the knee is forced bend as much as possible.
If you think this is a big problem think all the heavyweights, then you’re right. Be mindful of simple recommendations below. They will help you work out the right technique, and let your jaded knees a little rest and finally recover.
The cost of treating knee problems
| Procedure | Cost |
| Orthosurgeon consultation | from 450 $ |
| Roentgen | 120 $ |
| Diagnostic arthroscopy | from 2500 $ |
| Therapeutic arthroscopy | from 6500 $ |
| Joint replacement surgery | $ 22,000-24,000 |
| Implantation of the prosthesis into the second knee | $ 18900-21900 |
| Rehabilitation (1 day) | 600 $ |
How to prevent
Follow the path of the knees. Lots of exercises for the lower body includes various forms of squats and lunges.
All exercises are unique, and for the correctness of their implementation meets many aspects. However, even just realizing where the knee should be relative to the feet, you can quickly fix even the most deplorable technique.
At the bottom of the amplitude of the squat and lunge, the patella should be approximately at the level of the outer edge of the foot.
According to some trainers, the patella needs to be placed above the center of the foot. But on numerous examples, I became convinced the failure of this principle due to the biomechanics of movement.
When you push the center point of the patella to the line right above the little finger of the foot, buttocks and muscles of the back of the thigh create sufficient torque and spiral load, thanks to which the unwanted is almost completely eliminated knee roll inward and patella coming forward.
2 – Injuries to the lumbar spine
Despite the fact that about 80% of people from year to year anyway suffer from lower back problems, most heavyweights just don’t put themselves at risk for lumbar dysfunction the spine.
In the case of high-level athletes, observing the boundary between optimal technique and potential injury can result the argument that pain and damage to the lumbar region prevail in almost all types of weightlifting. But research and Thousands of living examples do not support statistics.
Where were the most people when you last visited commercial power room: on simulators, power frame or did most take weight off the floor?
Most likely, simulators were in demand. Commercial halls at best, equipped with three to four power frames, and it’s almost impossible to lift weight from the floor due to specially designed octagonal plates that will injure your lower legs faster than you You will have time to tear the shell off the floor.
Regarding professional athletics, there are several interesting discoveries regarding powerlifting and crossfit.
Most modern studies are inclined to believe that crossfit is quite safe for the back, except for exercises with powerlifting elements. In all other directions of crossfit, such as endurance training or Olympic weightlifting, the risk of lower back injury tends to zero.
The cost of treatment can vary greatly, for example, treatment scoliosis from $ 9,000 to $ 70,000. Surgery for for treatment of lumbar or other intervertebral hernia The spine can range from $ 18,000 to $ 50,000.
How to prevent
Observe the middle position of the spine. Necessary feel all the bends of the back in order to be able to bring it to an average position when lifting large weights, intensive metabolic training or just for timely reaction and correction technique.
For weightlifting and strength training are of interest three main provisions of the lower spine: bent, extended and medium.
Flexion of the lumbar spine is very traumatic, especially if factors like large weights are connected, speed and work of other joints.
Most people do not understand that oversized back brings no less harm.
Avoid excessive flexion or extension of the lower back when lifting weights. Use semi neutral position the spine.
The average position differs from the full straightening of the spine. It can be achieved by tension of the muscles that stabilize the lower back and the pelvis, namely the four layers of the muscles of the press and other surrounding structures, with the simultaneous convergence of the pubic bone and the xiphoid process of the sternum.
Holding this position will play a key role not only in protecting the back, but also in developing the correct lifting technique weights.
1 – Shoulder injuries
Over the past 20 years, bodybuilding-style training has sneaked into weightlifting community.
Many simulators are really useful. But chronic commitment to exercises that do not require stabilization of the shoulder joint or its position to perform movement may become slippery path for joint and soft tissue health.
Another big problem with defining the right starting position in (sometimes even too tricky) simulator, is the creation of force planes that sent would be the main load on the muscles, not non-contractile tissue (tendons, ligaments and joints).
What about pseudo-athletic choreographic classes, using 5 kg rods and 2 kg dumbbells? Do you like it or no, but that’s also considered athletics. That is how most people imagine fitness.
Want to find out the right way to make a sick person incapable a shoulder that would wake you in the middle of the night with deep pains, with a guarantee of travel to the radiologist?
Go to a pampigue class, where 1000 dumbbell lifts per biceps go in tandem with another 2,000 reps of army bench press without any hope for the right technique or adequate study the muscles.
In addition, you can still stand in the bar with fully deployed inward with shoulders, and that’s all – your shoulder joints will instantly come end.
| Procedure | Cost |
|---|---|
| Shoulder prosthetics | $ 25,000 |
| Diagnostic arthroscopy | from 2000 $ |
| Therapeutic arthroscopy | $ 5000 |
| Joint x-ray | from 50 $ |
| Express check (general condition examination) | $ 1900 |
| Checkup for people over 40 | 2250 $ |
| Laboratory study of blood and urine | 150 $ |
How to prevent
Create spiral tension and torque.
Do not understand what it is about? In all weight training exercises, whether it’s exercise equipment, free weights, dumbbells, weights, etc., attention you need to focus not so much on the movement itself as on optimal initial position of the joint to ensure its correct position and stability even before the start movement.
The upper limbs are one of the most mobile parts of the body, making it easy to create a functional spiral load and torque in joints and soft tissues. So we get centered shoulder position, making training effective and safe.
From bench press to bench press in the simulator, pull-ups and rowing traction, a similar spiral load mechanism allows you to develop an average the position of the shoulder, forming the ideal starting position for performing exercises.
First of all, you need to find such a situation and feel it. Next, keeping it while doing multiple approaches different movements in different planes, you are guaranteed not to fall victim to easily preventable shoulder injuries during your sports career.