Injuries are quite common in any sport; this would include bodybuilding. Injuries can be avoided or at least minimized if people know how to train well. Most injuries happen because of poor execution of an exercise, though that isn’t the only reason why injuries happen.
One of the most important aspects of any workout is doing warm-ups and cool downs, this is something that is not only forgotten by beginners, but even those already advanced in weight training. Advanced lifters sometimes don’t do warm-ups and cool downs since they think that it’s not necessary anymore. Nothing is further from the truth.
Warm-ups help in getting muscles flexible as well as to facilitate blood circulation. Without a proper warm-up, the risk of injury is greater. Cooling down allows the muscles to rest after an intense workout.
Aside from warm-ups and cool downs, there is also the importance of wraps on various parts of the body. Personally, I use wrist wraps, gloves and a belt of lower back protector whenever I workout. Some even use knee wraps or wrist wraps. These can protect parts of the body that are prone to injury.
I use wrist wraps, especially whenever I do bench presses since in these exercises I use heavyweight. The wrist wraps help in keeping the wrists from bending backward too much, which is usually the tendency whenever lifting heavy weights. Unfortunately, that trend can lead to a wrist injury as well.
I use a lower back protector or belt since I have experienced lower back pain a few years back after working out. The pain has been so great that I wasn’t able to stand up for two days without experiencing pain, since that time I never workout without using lower back protection. That has significantly minimized lower back injury, and it can help you as well in minimizing it.
There are some who say that it is more manly to lift weights without using belts or some lower back protection, but if the tradeoff to that is constant lower back pain, then I would gladly be “less manly” and use some lower back protection than “be manly” and always fighting lower back pain.
Using gloves during workouts is more of preference; some might not want to use one, while others would use gloves. There was a time when I don’t use gloves. However, calloused palms can be a pain whenever you try to lift a barbell or dumbbell. I have been using gloves for some time now. Using gloves can have the added benefit of additional wrist protection if used together with a wrist wrap.
If you are training legs, you might also want to consider having knee wraps as well; this is most important when you do squats. You will also need knee wraps together with a belt if you are doing deadlifts. Also, use top rated wraps for your workouts. There are some wraps which are now out in the market today which can be of help in your workout.
Best Wrist and Knee Wraps To Use
Some of the essential items for exercise safety are wrist and knee wraps. One of the top rated weight lifting Crossift wrist wraps on the market today comes from Essential Fitness, as the wrist wraps they make are really fantastic in quality. Like most wrist wraps today, it has a Velcro strap so it can easily be taken on and off. It can also stretch, so it is a one size fits all wrist wrap.
Essential Fitness also produces some of the best knee wraps along with their line of wrist wraps. Knee wraps can be great during squats and other pressing leg movements as they help instability issues and provide knee joint support, especially as you get stronger in the lift.
Proper Weight Selection
Another way to prevent workout injuries is to know proper weight range, this is an error mostly seen in beginners, who are often so eager in lifting heavy at once that they would go to heavyweights as soon as possible, this would often lead to severe form and execution, which in turn would result in injury. As you go along with weight training, you would soon realize that lifting heavy isn’t always the best thing to do.
For beginners, proper form and execution are more important than lifting heavy. Know first how the movement is done before going for a heavyweight, this might take a few weeks. Even those who have been working out for a long time but are starting a new exercise would first start with a light weight to get the proper form and execution before going for a heavyweight. Never sacrifice good shape and implementation, this will significantly reduce injury.
Weight training is excellent. Building muscles can help in losing weight. Having more muscle mass would mean that calories are burned much faster since muscles use calories more than fat does. Weight training should be done safely, and these are some of the ways on how to prevent common weightlifting injuries. Train safely to minimize the chance of damage.