Common Weight Training Injuries and How to Treat Them

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Weight training injuries are very prevalent among people who go to the gym up to six days a week.

These injuries can be caused by a multitude of causes, including inadequate conditioning, technical mistakes, structural immaturity (both soft tissue and bone), improperly periodized training, and a lack of variation, all of which can lead to overuse injuries or overtraining.

  • Sprains, strains, tendon injury, compartment syndrome, stress fractures, and even dislocations are all frequent acute weight training injuries.
  • Nerve injury, impingement, or malfunction, as well as different cardiovascular consequences, are examples of non-musculoskeletal issues.

So, what are the most prevalent accidents?

Fortunately, more catastrophic injuries are uncommon in the gym, but that does not mean they do not occur.

Strains and sprains are the most frequent acute weight-training injuries, and because of their minor severity, many gym-goers do not seek treatment for them, at least at first.

They seek treatment only when the symptoms become more severe or protracted, which means recovery durations are typically much longer than they would have been otherwise.

Sprains are described in detail.

Sprains are injuries that occur when ligaments, a kind of fibrous connective tissue that joins two bones or keeps a joint together, are twisted or wrenched severely.

The ligament is stretched or torn as a result of this, causing localized discomfort, soreness, and edema.

The degree of laxity, or ‘looseness,’ of the damaged ligament can be used to determine the severity. A grade 1 sprain is painful even if there is no ligament laxity. Slight laxity is seen in grade 2 sprains, while severe instability is present in grade 3 injuries.

Due to poor technique, muscle (strength and/or flexibility) imbalances, or incorrect foot placement, medial and lateral collateral knee ligament sprains can develop during high-load squats, leg lifts, and lunges.

Because there are seldom high rotational forces involved, complete ligament tears or ruptures related to weight training are uncommon.

Knee ligament sprains are also frequent during knee flexion activities like hamstring curls and deadlifts.

What exactly are strains?

Stretching or tearing of muscle or tendon tissue is classified as a strain. Pain, muscle belly or myotendinous junction discomfort, reduced range of motion, and relatively maintained strength are all symptoms of muscle strains.

Grade 1 and 2 muscle strains are both unpleasant and can be differentiated by the lack of weakness (grade 1) or the presence of weakness (grade 2). Muscle strains in the hamstrings and lower back are the most frequent among weight lifters.

Muscular ruptures are classed as grade 3 strains because they are severe muscle strains. Significant weakening and maybe a palpable muscle impairment at the myotendinous junction are linked with them.

Tendon avulsions (tendon separation from bone) are less prevalent in the gym, although patients typically describe hearing or feeling a sharp “pop” in either injury.

Acute compartment syndrome is another prevalent soft tissue disease that people who regularly exceed their limits in the gym face.

Increased blood flow into the muscle cell or the build-up of water and fluid causes severe enlargement of muscle tissue inside rigid and inelastic fascial tissue, resulting in discomfort.

Symptoms of compartment syndrome include progressively worsening muscular discomfort and a build-up of pressure during or after hard workouts, particularly if eccentric activities were performed. Partial or moderate paralysis, as well as altered nerve sensations, are possible side effects.

In extreme situations, a fasciotomy — a surgical technique that involves cutting the fascia to alleviate tension or pressure – is required to reduce the risk of irreversible nerve damage or limb loss.

Rhabdomyolysis, or the disintegration of muscle cells and the release of their contents into the bloodstream, can occur as a result of severe compartment syndrome and can be fatal owing to the risk of acute renal failure and electrolyte imbalances.

Fractures and breaks are difficult to deal with.

While acute fractures make up a tiny fraction of weight-lifting accidents, stress fractures are becoming more prevalent as the trend toward heavy, high-intensity weightlifting and overtraining continues.

Although more catastrophic events like haemorrhages (blood vessel ruptures) and strokes are uncommon, people with a history of aneurysms and internal bleeding should avoid excessive weight training.

Acute radiculopathy is a nerve root illness characterized by numbness, tingling, and weakness. It is frequently connected with hard lifting, putting gym-goers at risk. The risk of lumbar disc herniation is further increased by acute radiculopathy caused by severe weight exercise.

Injuries and how to treat them

If you have any of these symptoms, stop exercising immediately and see your doctor as soon as possible. Do not try self-diagnosis since training with any of the aforementioned ailments for an extended period of time might cause an acute injury to become chronic.

After a medical diagnosis and completion of the prescribed treatment regimen, a rehabilitation program designed by a physiotherapist or biokineticist is required to recover lost motor function and strength before returning to normal training.

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