Fitness News – Weight Training Injury Prevention Report

It is a known fact that weight training related injuries are on the rise. This is only natural considering the fact that more people are attempting to remain fit now.

The Report in Brief

The report concerning the rise of weight training injuries that published recently (April 16, 2010) is based on Center for Injury Research. Quite a large number of large number of injuries had also been discovered by the Research Institute at Nationwide Children’s Hospital.

This study of weight-related increases accounts for cases that occurred from 1990s to 2007. This is a time during which a 50 percent increase in injuries took place.

The largest portion of these injury increases was reported in men ages 13 to 24. Usually it was while using free weights and the majority of these were sprains and strains.

Other injuries included these: Upper body injuries, lower trunk pain, soft tissue injuries, and hand injuries. It should be noted though that even though most of the injuries that occurred in young people 18 to 24 the largest increase in incidences actually took place in people 45 and older.

The reason the older people would get hurt is because they would over-exert themselves. This often is a result of too much lifting and pulling.

There of course is an increase in women participants in weight training too. However, not as much information has yet been provided about female weight trainers.

This is only a short segment of information provided in a report about this issue. Additional information can be found in “Weight Training-Related Injuries Increasing.”

Prevention Tips

This next section is not taken from the same source as the above information about injuries. This is rather a collection of fitness safety tips related to weight training collected from a variety of publications.

There are a variety of reasons why injuries occur. This is a short list of tips based on those varying causes:

Illegal steroids-One main cause of weight training injuries is the use of anabolic steroids. People use them to obtain gains in strength and muscle. However, using steroids is illegal and can lead to torn muscles, tendons, or ligaments. These should NOT be used.

Inadequate warm-up-Another reason that injuries occur is because of not warming up properly. It is highly recommended that you stretch all the major muscles in your legs, arms, back, and abdomen before proceeding.

Inappropriate age-Sometimes adolescents who have not had their muscles fully developed can hurt themselves. Therefore, they should be under close supervision in case of injury. They should limit their weight lifting activity until after reaching puberty.

Improper technique-Sometimes people injure themselves while not using the weights the way they should be used. They also may not handle the weights the way they should be handled. Bouncing, jerking, or throwing them is a very bad idea. Sometimes a person can also extend his/her back in a way he/she should not either, or extending it too often can be dangerous.

Dangerous exercises-Sometimes there are exercises you may have been taught that are not safe. For instance, pull-downs behind the neck can put excessive stress on the neck and shoulders. In this particular case, front/lat pull-downs are recommended instead.

News Flash – Sore Knee Cap Leads to Sleepless Nights – How to Deal With the Pain – Special Report

Do you have sore knee caps?

Sometimes the pain for a sore knee cap is due to climbing or descending a set of stairs, or getting up from a seated position. Other times it is caused from sitting in a position where your knees are bent, and after hours of the same position, the pain can get to be really bad! – Can you relate to any of these scenarios?

These are all scenarios the involve daytime activities (unless you walk in your sleep) But what if you end up moving your legs into this same bent position while sleeping? Gosh, What a thought! The truth is you will end putting your knees through the same irritation they experience in your waking moments, but you might not even know it. – Many people do not think about this but the irritation can also build at night when you are not even really conscious of the problem.

This can result in a restless feeling wherein you will not get the sleep and rest that you need, and these days we all could use as much sleep as we can get! Moving around at night and allowing your knees to move into the same irritating position can actually result in additional irritation and could possibly worsen your pain issues you are having currently.

How Can I Help Control My Legs At Night?

The answer to this question will help ease the discomfort you have… Many times you can help control sore knee caps with a simple knee brace. These braces can help control your knee cap from deviating into painful and more unstable positions whether you are still awake or not.

Well designed knee braces are designed to move with the shape of the knee. They are helpful because they help restrict excessive positions where the pain comes due to misalignment. Some supports are more restrictive than others so it is always good to ask the brace provider for optimal brace for your needs.

Implementing the use of a knee brace both while sleeping and while awake has proven effective in alleviating many common pains and soreness that inflict so many people’s knee caps. – Do not look back regretting what you could have done to help support your knee.

Question: Do you know how the soreness sets in for you? – We would like to know.