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The best way to avoid injuries during heavy and debilitating workouts is to make sure that you do not have health problems and your body works optimally. Whenever there is damage (trauma), you must be able to determine the source of the pain, whether it is the muscle, joint or pinching of the nerve. If you are injured, you will not be able to train at full strength. Below is an overview of the most popular and common injuries and injuries.
Easy stretching of the muscles
A small stretching of the muscles, obtained when working with heavy weights, will usually pass by itself within a few days or a week. Usually rest and use of a massage cushion is enough to restore normal muscle condition. Light stretching often occurs when the muscle due to fatigue or lack of recovery after a previous workout can not cope with the increased load.
Read the article about biceps training.
Medium and heavy sprains
If you used a fairly heavy weight, and the load on the muscles was very high, it can cause stretching medium or severe. This leads to extensive damage to the muscles and the formation of scar tissue, which can change the nature of muscle movement and biomechanics of the joints. For the elimination of such injuries, massage, myofascial techniques (soft manual massage) or active restorative techniques, in which the spasms are removed and the normal nature of the movement of muscles and biomechanics of the joints, are well suited. Rest and massage roller are not very effective in such cases.
Damage to the joints
In more serious injuries, not only the muscle but also the joint is damaged. Such injuries are common when lifting heavy weights and cause damage in the spine or sacroiliac joint. With irritations of the joint or articular bag, a reflex muscle spasm occurs around the damaged area, which is called muscle “splinting”. In this condition, the muscle protects the joint from further movement, since it can cause severe pain. This is very similar to when you break your arm and put a tire on it, but your body does it naturally. Fixing the joint is a more difficult task. The main goal is to restore normal movement in the joint, but the muscle next to it can be in a state of severe spasms plyometric exercises. Thus, in order to begin treatment of the joint, you first need to relax the muscle. After this, the manual therapist will help restore normal joint movement. This may take several weeks, depending on the severity of the damage.
One of the most common types of injuries is damage to the lower back (lumbar region), and, as a rule, it is associated with the intervertebral disc and nerve. A slight rupture can form in the disc, which leads to the formation of a small bulge, which can press on the nerve. Individual scientific studies have established that it is the inflammation formed by the rupture that causes pain and irritation, and not just the pressure of the disc on the nerve.
One theory explains this by the fact that the inflammation of the disc produces free radicals that irritate the myelin sheath of the nerve and cause pain in the leg, also called sciatica. In order to reduce the inflammation caused by damage to the disc, and reduce the level of free radicals that cause nerve irritation, you should consume vitamin E and selenium, which are excellent antioxidants. If the disk strongly presses on the nerve, then traction therapy will be a good way to reduce its pressure. However, in very severe cases, the operation is the only solution, recovery in this case will take several months.
When problems with the muscle, joint, disc and nerve are completely eliminated and they are again functional, it is important to do exercises for prevention and rehabilitation that will return the muscles strength and elasticity.
One of the most important conditions for a strong lower back is the training of small stabilizing muscles that support the spine. For this ideal isometric exercise is ideal, as the bar, and all sorts of movements from Pilates.
A few tips for avoiding injuries in heavy workouts:
- When you lift the bar from the floor, keep it as close to the body as possible. The farther the rod is, the stronger the load on the lower back. This is explained by the law of “lever”.
- when you are squatting, pulling or doing a press over your head, put on a weightlifting belt, this will help reduce the burden on the lower back.