Safe Strength Training: Injury Avoidance

Injuries happen during a workout, particularly in a group class setting. It's helpful to know what kind of injuries might occur, and then learn how to avoid them.

Muscles. A strain occurs when muscle tissue stretches or tears. Many people call muscle strains “pulled muscles.” Deconditioned group strength participants often experience muscle strains and delayed onset muscle soreness (DOMS). It is common, for example, to see pulled hamstrings and/or lower-back injuries when participants overestimate their hamstring flexibility while executing a dead lift. DOMS occurs 24–48 hours after the exercise session and can last several days. It is not considered serious; however, an individual’s voluntary range of motion may be hindered, which can also affect subsequent training sessions. If pain persists past the initial period of soreness and/or increases in intensity, students should be referred to a physician.

Tendons and Bursae. Tendonitis and bursitis are common overuse injuries seen in group strength training. Tendonitis is an inflammation or irritation of a tendon. Tendons are the thick, fibrous cords that attach muscles to bones. Bursitis is inflammation or irritation of a bursa. Bursae (the plural of bursa) are small sacs located between moving structures such as bones, muscles, skin and tendons. Bursae act as cushions to allow smooth gliding between these structures (American College of Rheumatology 2005). If participants perform exercises such as biceps curls, triceps extensions and push-ups with too much weight or too many repetitions, they may irritate tendons and bursae in the shoulders, elbows and wrists. Gripping heavy bars and dumbbells before developing adequate strength in the wrists can exacerbate carpal tunnel syndrome (chronic impingement of the median nerve) or cause wrist strain.

Ligaments. Participants who incorrectly perform exercises such as squats may place undue stress on the ligaments of the back, knees and ankles. Common errors when squatting include lowering the body below 90 degrees of knee flexion; having an exaggerated forward lean of the upper body; and lifting the heels off the floor to extend the range of motion. People who hyperextend their knees or elbows—as when resuming a standing posture from a squat or lunge, or straightening the elbows in the up position of a push-up—place additional stress on stabilizing ligaments and tendons, which can inflame joint structures. Hyperextending the elbows when doing biceps curls or triceps extensions is another common error.


To be continued

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Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
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