Exercise Injuries And Safety

Don't Let Reckless Weight Training Ruin Your Fitness Goals

Many injuries sustained while working out could be eliminated when exercisers realize that long term success in the gym begins with safe weight lifting practices.
Weight training 101
Weight training using free weights or machines shape and strengthen through gravitational forces acting on the body. A trainee can literally change his or her appearance through weight lifting! However, precautions must always be taken when lifting because safety is the most important aspect of any successful weight training program. Be safe first, then effective.
Overall, weight training is safe for most folks. There are few inherently dangerous exercises when lifting is done correctly within the abilities of the trainee. Weight training becomes dangerous when trainees fail to adhere to safety principles relative to focus, body condition and angle, form, technique, etc.
Safety is critical because trainees who injure themselves will not reap rewards associated to weight lifting. Some of the more obvious rewards might include a toned body, better-fitting clothes, enhanced strength and self-image. Less obvious is increased calorie burn while resting, greater confidence and cognitive ability.
The benefits achieved through training are collectively known as the “training effect,” which is defined as an increase in the functional capacity of muscle and other bodily tissues resulting from stress (overload) placed on them. Ignoring safety can halt the training effect that trainees strive for while stifling both short and long term progress.
High risk exercises?
Although weight lifting is generally safe, there are some exercises that demand extra attention due to the stress-type and irregular angles placed on the musculoskeletal system. Below is a brief description of potentially hazardous lifts as discussed by Professor Emeritus, Dr. Michael Yessis in the article Dangerous Exercises?:
• Sissy squats because of the awkward forward position the knees are placed in during the eccentric portion of the lift.
• The pec dec due to the extreme position of arm placement creating pressure on anterior shoulder tissue when beginning the motion.
• Leg or knee extensions using heavy weights with thighs resting immobile on a bench.
• The leg press using moderately heavy weights puts excessive pressure on spinal discs when knees come too close to chest.
• The leg abduction motion on machines or using a low cable pulley. This exercise is potentially dangerous when the leg crosses the body to assume starting position. In this case the hips rotate and drop, twisting and laterally flexing the spine.
• Leg adduction with machines or a low pulley. Danger increases when you pull the leg down and instead of stopping alongside the support leg, the leg in motion crosses over the body. This motion flexes and rotates the lumbar spine which can create injurious force if the weight is too heavy.
• Crunches or sit-ups while twisting the torso can rupture discs in the back due to shearing forces on spine in a rounded position.
• The eccentric phase of deadlifts while rounding the back increases gravitational forces on the spine.
• Performing bent over laterals while seated puts pressure on spinal discs and if the back becomes rounded during the lift spinal ligaments could damage.
• The squat and hack squat, excellent overall lifts for the entire body, become potentially hazardous when an incline is placed under the heels. The incline moves the knees too far forward creating forces that could wreck the knees.
In summary, before trainees run off alarmed about starting or continuing weight training programs, it is important to remember that weight lifting is generally safe. Any exercise can cause injury if haphazardly performed, but a degree in biomechanics or exercise kinesiology is not necessary (although helpful) to enjoy the benefits of weight training. Common sense is important! Effective weight training delivers huge dividends---especially when the primary emphasis is on safety.
Always consult with your medical professional before starting a weight training program