Injuries in bodybuilding

Posted by admin 27/06/2018 0 Comment(s)

Any athlete, making even the most seemingly innocuous movements, armed with minimal scales, risks getting injured. At best, tendons and ligaments suffer, but you can not discount the bones that also enter the risk zone. Bodybuilding is characterized by the fact that joints and bones are less likely to be traumatized, since we have to deal with weights where there are practically no different accelerations, such as football or hockey, as well as other dynamic sports games where joints and bones are more affected. In bodybuilding and powerlifting, mostly injuries occur in the form of sprains or dislocations. For example:


Stretching is associated with damage to ligaments and tendons, which leads to deformation, stretching and even tearing.
Dislocations lead to violations of the normal operation of the joints, which leads to loss of normal functioning of the surfaces relative to each other.


The causes of injuries in bodybuilding


The main causes of injury in bodybuilding are: the use of a large training weight, the use of high-amplitude movements, the lack of warming muscles and ligaments before training, the practice of sudden stops of movements.


As a rule, inexperienced athletes practice the rapid addition of mass on projectiles, which sooner or later will be felt by stretching ligaments and tendons. In this regard, it should be recalled that the addition of weights should be gradual, which will guarantee the safety of the exercises.


Some athletes neglect the warm-up, believing that it takes away useful time, as well as strength. This approach to the training process does not lead to anything positive. When the muscles are not properly heated, even in the case of working with conventional weights, it is possible to deform the ligaments or stretch them, which is associated with a loss of muscle elasticity. Particular attention should be paid to warming up the muscles in the cold season.


Almost all exercises for athlete's ligaments are considered dangerous. In this case, you should pay attention to such exercises, which often lead to injuries in bodybuilding. For example:


  • Squatting with large weights. Similar exercises, if it was not preceded by a good long warm-up, always lead to injuries of the knee joints. This is due to the fact that the main load in such conditions falls on the knees. If you squat before the parallel, the load is partially removed. Performing such exercises should not be allowed to kneel inside.
  • The deadlift causes great damage to the lumbar ligaments if we neglect the correct technique of performance, which is always practiced with minimal weights. Such traumas lead to the restriction of any inclined movements and even movement. Lifting the bar while standing should always keep it as close as possible to the body.
  • Pressures on the chest and deltas lead to violations in the work of the shoulder girdle. If you overstate the load on the muscles and ligaments, then this immediately leads to their deformation and stretching bodybuilding injuries. When the bar press is standing and the waist flexes, it is possible to injure the spine. Such an exercise is excluded from the list of athletes' competitions. Therefore, the barbell press should be carried out with an even spine and with less weight - after all, health is always more expensive than any achievements. The barbell bar from behind the head is also considered a traumatic exercise, as unnatural joint movements occur. Since the shoulder girdle does not have adequate flexibility, it is quite easy to get injured, especially when working with heavy loads. Doing this exercise is best not to lower the bar below the back of the head.
  • French bench press. This exercise is dangerous because it can cause irreparable injuries to elbow joints, if you neglect the rules of training and use excessive weights. The main exercises for triceps are push-ups on the uneven bars or press narrow grip




Stretching is pain in the muscles (back, hips, calves, neck, biceps), i.e. you stretched the ligament or tendon. In any case (that ligaments that tendons) cause prolonged acute pain. For example, the guy during the exercise sports injuries, the traction in the slope - pulled back (causes mass, was too much weight or the guy violated the technique of execution, or was cold, did not warm up, because of this, and earned a ligament injury or tendon). Sometimes (in special cases) it is audible when you have torn a ligament or tendon - a kind of TRESK occurs (click, SOUND) and then the place of the tear is inflated (swells) due to damage to the adjacent blood vessels in the body.


Feeling of pain


Pain can be useful if you pay attention to it in time, because it reminds the athlete that it is possible to get an injury. Painful sensations indicate that it is better to reduce the load on the corresponding parts of the body, otherwise additional actions can lead to unpredictable consequences. In such cases it is better to stop and stop further movements until the pain subsides. Naturally, this leads to the loss of precious time, but otherwise it is impossible. This is a payment for ill-considered actions.


Treatment of sprains and dislocations


Restriction of movement. When a limb is injured in bodybuilding, it is better to leave it alone for a few days. The term depends on the severity of the injury. If you tightly fix, for example, the joint, then this will speed up the process of rehabilitation.


Cold treatment. A similar treatment option is also known for a long time. If you do not want to see a swollen limb, then it's best to apply ice every 40 minutes to the place of injury, especially on the first day after getting the body building injuries. In the future, ice can not be applied so often.


After the inflammatory process is localized, a recovery period begins, which is aimed at improving the blood circulation at the site of the injury, which speeds up the recovery process. For this, it is better to use warming-up, massages or a contrast shower. Naturally, such procedures can not be performed on the first day. It is better to warm up injured places with water procedures, since water can warm up the places of bruises much deeper, in comparison with heaters, for example.