For athletes, injury is a serious hazard. Unfortunately, very few people manage to avoid them. Learn about the most common bodybuilding injuries. For serious athletes, injury can be a major nuisance. Experienced athletes are well aware that any deficiency in physique can be corrected with training and an appropriate nutritional program.
If you have problems with being overweight, reduce the calorie intake, reduce the amount of fats and carbohydrates you eat. If a certain part of the body is lagging behind in its development, then add certain exercises to your training program. But with injuries, everything is very difficult.
Surely many athletes have noticed that most often injuries occur at the moment when they are at the peak of their sports form. This is not an accident, and most often athletes are injured after a period of steady progress. But there are ways to avoid these troubles. Today we are going to talk about the most common injuries in bodybuilding.
The risk of injury increases at a time when you exercise constantly and have already made significant progress. The main reason for this is a drop in vigilance. The athlete knows that his form is great and can stop giving the required attention to the warm-up. He is quite satisfied with personal successes, and there is a desire to increase working weights or, say, often start using elements of cheating in training.
At this moment, any injury is even more offensive than with poor athletic form. Often people, and not only athletes, do not pay attention to the first signals of danger and only worsen the situation. The athlete continues to exercise intensively, resulting in injury.
Very often, when painful sensations appear, the athlete simply ignores them or, at best, can rest for a week. After the resumption of classes, an injury occurs and instead of a gym, you have to visit a doctor. It is possible to avoid injury, but it is very difficult to do it. Athletes must learn from their mistakes. Today we will find out how you can prevent injuries and look at the most common ones.
Injury prevention
The main and most effective preventive action is warm-up. If you ignore it, then there can be a lot of injuries, and you will not be able to achieve your goal. Of course, stretching is also important, but warm-up is still more effective.
A warm-up in bodybuilding is usually called a high repetition of the exercises that you will be doing. In this case, light weights should be used. Thus, warm-up can be called gymnastics with a high number of repetitions and low weights. For example, before working out the upper body, you can do 3 warm-up movements and then stretch the muscles well. The first of these exercises may be the "mill". Rotate your arms in front of you in an incline. The arms should be straight, and the rotational movements are performed by the shoulder joints. This will prepare the ligaments and joints for serious work.
The second warm-up exercise is similar to the first, but the arm movements are performed backward. After that, attention should be paid to stretching the muscles of the chest. There are many warm-up exercises for all muscle groups, and they should be part of your training program.
Injury of tendonitis of biceps and shoulders
Often, this injury is taken by athletes for damage to the shoulder joint, since pain occurs in this area. However, biceps tendonitis is the exit of the tendon from its bed, which is located on top of the chamerus. It is the largest bone in the humerus. This damage can almost always be repaired. Pain sensations appear in the area of the anterior delta bundle, which makes it possible to misdiagnose it as bursitis.
The biceps tendon must be returned to its rightful place, as otherwise, inflammation of the shoulder joint may develop. This injury is most often caused by exercises for the pectoral muscles, in particular, bench presses and arm extensions in the Peck-Dec machine.
If you get this injury, then you should exclude any load on the pectoral muscles. Start taking medications that reduce inflammation, such as Ibuprofen, and apply cold to your shoulder. When the swelling has passed, it is necessary to put the tendon back. However, this is quite difficult to do and it is advisable to consult a specialist.
Once the injury has been repaired, you can return to training with some caution. First of all, a wide grip should be excluded in all exercises.
Elbow joint injury
The elbow joints are also the most traumatic area on the body of an athlete. They can be divided into two groups:
- To the first all injuries to the upper arm (where the long triceps head is attached) should be counted. They are also called "bone spurs". These injuries are very common among bodybuilders. This type of injury can be caused by the French press. The best option for preventing damage in this category is to replace the French bench press with alternative exercises.
- Second category elbow injuries include injuries to the forearms. They are also called "tennis elbow". It is also widespread among bodybuilders. Such damage can be caused, for example, by pulling the barbell towards the chin.
As soon as you have the first symptoms of this injury, you should immediately stop exercising and, after rest, use exercises to strengthen the shoulder joint. Bodybuilders need to balance the development of all muscles, not only because it looks aesthetically pleasing, but also reduces the risk of injury.
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