The first thing to understand about self-inflicted injuries is that there are two types: the first is the obvious type, such as the kind I witnessed.
Sharp pain is usually associated with such an injury, and there's no doubt in your mind that something is wrong.
Seek medical attention.
The second type, however, can be even more dangerous and damaging.
This is a "damage-over-time" type of injury, where you're doing something improperly (using the wrong grip, working with too much weight, etc.
) that can cause prolonged damage to a joint or other body part.
And, worst of all, you often don't realize that you're doing damage because it builds up slowly over time.
With this type of injury, it creeps up on you until it reaches the point of severity and it finally comes to your attention - often after significant damage has been done.
Here are some of the most common injuries encountered by bodybuilders: 1.
Strains and sprains.
Both of these injuries typically involve overuse or over-extension, but on different areas.
Strains involve overuse or injury to a muscle.
Sprains involve over-extending and injury to a tendon.
Some of the most common strains and sprains are to the neck, back and knees.
2.
Tendonitis.
This involves a tendon that has become inflamed.
A common area for tendonitis in bodybuilders is in the elbows.
3.
Contusion.
This is a bruise caused by a hard impact.
4.
Bursitis.
This condition occurs when the "bursa sac," which is a cushion between muscle and bone, becomes inflamed.
5.
Avulsion.
This is a tear of the muscle, usually a complete tear.
One of the most common tears suffered by bodybuilders is in the pectoral muscles.
6.
Fracture.
This is obviously a broken bone, which can be complete, partial or a stress/compression break.
So, what steps can you take to avoid these types of injuries? The First Step is fairly obvious, but bears repeating...
1.
Properly Warm Up Well, duh you might be saying to yourself.
But, believe it or not, skimping on warm ups or doing them improperly can be just as bad as skipping them altogether.
Remember, the point of warming up is to raise your core temperature, prime your metabolism and "lubricate" your joints for the physical strain to which you're about to subject your body.
I recommend a three-pronged warm-up approach: * 5-10 minutes of pre-workout light stretching.
Slow and steady stretching [no bouncing] not only helps loosen muscles, but helps you maintain some flexibility as you age.
Not stretching allows muscles to shorten, which could also throw off the proper movement of your lifting, leading to some of that long-term damage discussed earlier.
Stretching between sets is also helpful for flushing out lactic acid and by-products, while bringing nutrients to the muscles, making you stronger for the next set.
* 5-10 minutes of cardio (stationary bike, treadmill, etc.
) * 1-2 sets of lifting (15-20 reps) with light weights to prepare your body for the real weights.
2.
Make the Right Choices Preventing injuries is almost always about making the correct choices right up front, before you ever set foot in the gym.
I won't discuss every one of these points in detail, so I'll just give you the key points: *Have a solid plan, based on your goals.
*Choose the right machines (or the proper weights) for the muscle/group you're working.
*Have the proper equipment (belts, etc.
).
* Follow (learn) the proper gym etiquette.
*As well as the following steps...
3.
Find Your Balance "Balance," when it comes to bodybuilding, is about two different things: the first is rather literal, making sure your body is balanced when you're actually performing your exercises and sets.
The second type of balance refers to making sure that your muscle groups are balanced against each other.
In other words, if you focus too heavily on your upper body, and leave your abs and/or legs behind, your body and its muscle groups will become unbalanced, which can lead to injuries.
4.
Stay Under Control In terms of weight-lifting, staying under control means working with the proper weights.
If you find yourself swaying, using momentum right from the start, jerking or making partial, incomplete movements, then you're not under control.
You're using too much weight for the primary portion of your workout.
Yes, some "controlled cheating" is often advocated as an intensity-boosting technique, but it's typically only done at the end of your regular sets when you're trying to pump out a few bonus reps.
Also, staying under control relates to the "balance" that was just discussed.
If you're doing bench presses, and your back is so arched that only your shoulders and tailbone are touching the bench, you're not under control.
5.
Have a Strong Centre (Midsection) Maybe you're familiar with the sports adage "be strong up the middle?" The same is true when it comes to bodybuilding.
That's because the one area of your body that stabilizes all the others is your midsection.
Especially when you're in an upright/standing position, working with heavy weights, it's your midsection that provides much of the stability.
And the muscles that tend to protect your spine in such situations are the stomach muscles.
The midsection is also important even when you're working your legs, or doing other sets, to avoid putting undue strain on your spine.
By making sure your abs, including the "six pack" that runs from your rib cage to your pelvis, are strong and stable, you're much less likely to be in line for an injury, especially to the back.
6.
Remember the Mental Side One of the most important, and sometimes overlooked, aspects of bodybuilding success is your mental attitude.
Part of that attitude involves the "stick-to-it" attitude that's required to hit the gym and the weights on a regular schedule.
The other side of the proper mental attitude, however, is often overlooked.
That's the mental attitude that says it's okay to listen to your body when it's being overworked, or you're experiencing pain beyond what's normal and to be expected.
In such instances, the proper mental attitude is to take time off to recover and come back stronger and refreshed, rather than staying the course and pushing yourself into an injury that may cause you to lose even more time and momentum, along with any gains you've made.
Plus, if you're depriving yourself of rest, or sleep, your workout is likely to be uninspired and sloppy, or your focus will be completely off, which can again lead to injuries.