Keep this curve! I have knee pain that came unexpectedly during a week of rest from strength training. Is knee pain at the cap worse than below the cap? The anterior cruciate ligament (ACL) connects the tibia (lower leg bone) to the femur (upper leg bone). And unfortunately, re-tears are very common. Strains The above mentioned study also showed that low-back strains, also called weightlifter's back, is one of the most common injuries in the sport of weightlifting. Additional research assistance and editing by Greg Nuckols and Ashley Bleggi. Disc Herniation (& Degenerative Disc Disease) Disc herniations are often caused by poor lifting mechanics. Healthy: Study participant who completed all questionnaires and did not record an acute injury. A lot of people will spend countless dollars on coaches, supplements and programs to be the best, however there is very little emphasis on injury prevention. Whether you’re doing squats, lunges, step-ups, etc , watch where your knees track and make immediate adjustments! None of these risk factors seem to have a particularly strong impact on injury risk, however. Powerlifting is a discipline of competitive weightlifting. Thank you to Ashley Bleggi for making this app. Exercise and proper diet are necessary, 7 Most Common Weight Lifting Injuries (& How To Prevent Them), cup therapy (which is my favorite way of loosening up). Our results match prior research in some findings, but contradict prior research in other findings. As long as it doesn’t impair your form. Symptoms can include an ache on the outside of your elbow, and when you straighten your arm and pull your palm towards you, you’ll feel a stretch along the outside of the forearm muscle. 1 Most studies have used a fairly narrow definition of injury similar to: “any physical damage to the body that caused the lifter to miss or modify one or more training sessions or miss a competition.”. Here are the most common knee injuries and what you can do to prevent them while you lift. There are so many different wraps, straps, sleeves, and belts that people use for powerlifting just to name a few. Most trainers focus on keeping the knees behind the toes during a squat. Thanks for the article, Kenny. The IT Band is a thick fibrous ligament on the side of your thigh that goes down to the outside of your knee. Also, incorporating exercises like crawling and pushups can help to maintain wrist flexibility, which will help keep the muscles in your forearm flexible. That being, said, they do provide some benefit, especially with proprioception (your bodies ability to feel itself and its position). Comments are closed 30 days from the publication date. Medical history associated with adolescent powerlifting. We plan on writing several more on a variety of topics all touching on either injuries or improvement. As such, below are two entirely unadjusted results. Smashing article, very helpful. An injury here can cause pain anywhere from your outside hip bone down to your knee. With sudden heavy lifting of objects or while regularly lifting objects at workplace, you can put undue pressure on muscles which may cause muscle damage or muscle strain. Unadjusted, there is no difference between male and female injury rates. It’s hard to tell. In one explanation for these common injuries, the authors suggest that some of … For now I think I’m going to stay off the glute extension machine. This will warm up your entire body while building your grip strength. Shoulder injuries in CrossFit accounted for 25.8% of total injuries, which was higher than Olympic weightlifting. 1. They are the most common type of lower-body injury in powerlifting (with the other two types being upper-body injuries and torso injuries), but you can hurt your upper body on a squat day, and deadlifts can be just as bad on your knees when executed terribly (as well as other parts of the body). Everything was specified to be inputted in pounds. Knee Injuries The knee is generally assumed to be a particularly vulnerable joint to damage from weightlifting, particularly squats or any exercise which puts sudden extra pressure on the leg. In addition to the static articles, we have created an interactive data explorer that can be found here. This article is the first in a series detailing our results. Be careful of workouts and exercises that repetitively stress your arms overhead or when fully rotated. This seems to indicate that powerlifters don’t get injured very often, but that when they get injured, their injury affects their training for a pretty long period of time. However, multiple studies report that injuries sustained during powerlifting training tend to affect lifters for less than two weeks; these divergent findings may be due to different definitions of what constitutes an injury. In other words, I sent out a single survey asking whether people had ever been injured, asking what types of injuries they’d sustained, and asking about factors that may affect injury risk. 2006 Aug;20(3):672-81. that could be risk factors for acute injury. The prevalence of low back injuries approximately 19.9% was similar to powerlifting … Contrary to our cross-sectional study from last year, other research has found that elite lifters may sustain injuries less often than non-elite lifters. I remember as a college athlete the #1 reason why we lifted weights was to prevent injury while playing sports, then secondly to improve performance. I have had problems with both knees and elbows. Additionally, you can roll out your IT Band on a foam roller, get a deep tissue massage, or get cup therapy (which is my favorite way of loosening up) to temporarily decrease some symptoms of IT Band Syndrome. Powerlifting injuries fall into the overuse category, as pain builds over time as we continue pushing the tissues past its tolerable limits. Many of these compensations can lead to excessive stress to specific body parts, leading to some very common injuries. Let’s quickly define some terms to make sure we’re on the same page: Injured: Study participant who recorded an acute injury during the course of the study based on the following definition. Great article! This injury is very common for runners, especially if your form is suboptimal. Finally, a couple studies on strongman athletes indicate that younger athletes and heavier athletes may sustain injuries more frequently than older and lighter athletes, but that older and lighter athletes may sustain moderate or severe injuries more frequently. I think I’ve suffered two or three minor disc injuries in my life- thankfully not requiring medical attention though. We have enough reasons to not workout already, such as being tired or too busy with work or social engagements. Best Warm-Up Exercise: Jump rope! Low back soreness: consider this to be a yellow flag. Individuals with entirely nonsensical (non-numeric, orders of magnitude wrong, etc.) Subsequent articles will address more of the nitty-gritty details. Post was not sent - check your email addresses! Am I describing “runner’s knee?” I read that working the glutes and upper leg muscles can take pressure off the knee. The line travels horizontally when no acute injury has occurred. Entries that were clearly incorrect were adjusted. Figure 1 presents a histogram of the sex and age of the participants, and Figure 2 is a histogram of the allometrically scaled initial total of each participant. This will be discussed in depth in later articles. I’m currently working on my grip strength and the flexibility of my wrist joints. You’re much safer if the back is in “neutral”, otherwise you are putting too much stress to the back. Perform exercises to strengthen your glutes, which can help take stress away from the IT band by helping you strengthen and stabilize your hip and knee joints. I’ll let Kenny know you commented and see if he can answer them soon, Generally, knee and elbow sleeves aren’t so helpful where I would recommend them to everyone. This first article will only detail some of our most basic results. Powerlifting injuries are inevitable. Train smart and stay injury free. Unfortunately I can’t be more specific as pain “below the knee cap” can be from a number of things. -Finally, my dominant side is the right(hand and foot) and i guess that’s the reason why from toes to head(literally) my right side is a bit tighter, generally, than my left(i.e., tighter right hip vs. loosier left hip).The problem is, no matter how hard i work on this imbalance i can’t seem to even it out.That said, my form in exercises like the front squat(i prefer the front squat over the back squat) is pretty darn good.It’s just that, an imbalance, which i think doesn’t affect my form.The question is, is there a problem with that? Also, be wary of exercises like the Russian twist which puts a lot of stress on your discs. Within each group – in our case, men and women – each vertical step down indicates one or more acute injuries. Imbalances between sides: this is normal. Muscle strain is one of the common lifting injuries at workplace.Muscle strain, muscle tear or muscle pull refers to damage to a muscle or its attached tendons. Hey John, happy for Kenny to chime in, but as someone who has experienced slipped disc / surgery, I think the key is to improve the function of your body preferably working with a knowledge PT or trainer and avoid any exercises that cause any pain or issues.