Proper weightlifting techniques helps prevent muscle injury

  • Published
  • By 1st Lt. Elissa Ballas
  • 60th Surgical Operations Squadron
TRAVIS AIR FORCE BASE, Calif. --  Muscular fitness in a key component in everyone overall fitness health. However, when done improperly, weightlifting can lead to significant, painful and sometimes permanent injuries.

Weightlifting injuries are one of the most frequently seen injuries at David Grant USAF Medical Center.

The majority of these injuries are due to improper lifting techniques, which can be easily prevented.

The first and most important rule to people must remember when hitting the gym is to lift only what they can handle. It is always better to lift less then slowly increase the amount.

Another important rule to remember is to lift slowly and steadily. The slower the weight is lifted, the harder it will be.

The following are specific tips for different exercises:

Squats

-- Keep the feet about shoulder width apart and toes pointed forward. Try to keep the knees behind the toes. A proper squat will feel difficult even with no weight.

Bench press

--The elbows should not bend more than 90 degrees. If lying down, the upper arm will be parallel with the floor at this point. It is helpful to place a rolled towel on the chest to keep the bar from going down too low. Going below this point subjects the shoulder to unnecessary stress and can lead to shoulder instability.

Lateral pull-down

-- Always pull the bar down in front of the body and not behind.

Military press

-- Always position yourself so the weights are in front of your body and not behind

Leg extension

--Do not lock the knees out at the end of the motion. This puts extra stress on the knees. Instead, straighten the knees until they are almost all the way straight.

When choosing which lifting exercises to perform, consider reciprocal exercises. This means perform pairs of exercises that oppose each other. For example, bench press and rowing would be reciprocal exercises.

Lifting should be performed two to four times per week, with ample rest between days. Weightlifting breaks down your muscles to a certain extent, depending on how much is lifted, and the rest period allows the muscles to recover and rebuild to stronger tissue.

Many people split up their workout days and do upper body exercises on one day and lower body exercises on the second day.

If an injury occurs while lifting, stop immediately. Apply ice for 10 to 15 minutes to help reduce swelling and pain.

Recovering from a muscle strain takes time and the muscle should have ample time to rest. When returning to weightlifting after an injury, always start with a lighter weight and slowly increase the weight when it feel stable and comfortable.

For more information, contact DGMC's Physical Therapy clinic at 423-7899.