Muscle-building first starts with muscle-breaking

The very nature of weight training consists of “injuring” the body’s muscles, by tearing down, then “healing” them, so that with each renovation, they become bigger and stronger. To make gains, you must push the body beyond its physical limits. This is what causes an injury. Injuries are part of the territory for trainers and athletes, so just accept the fact that it happens.

Some injuries are so minor and pain-free, we barely notice them. Others are more serious, and require a physician. A bodybuilder depends on the good physical health of all his bones, muscles and tissues. Therefore, it is important to know the injuries the body is prone to, how to prevent them, and how to treat them yourself.

Injuries almost always occur at the weakest point where stress is applied: in a muscle, in a tendon, in a ligament, or even in a bone, or at the junctions where they meet. They occur either as a result of muscle overuse over a period of time, or because of a one-time incident in the mishandling of an excessive weight. Of all the muscle groups used in weight training exercises, the body part that has more than its share of injuries is the shoulder.

Heavy Bench Presses, Dumbbell Presses, and Shoulder Presses are the three main exercises that put a heavier than normal stress on the shoulders. Excessive stress can cause partial tearing of the tendons in the rotator cuff. It is also possible to over-stress the deltoid muscles or their tendons at their origin or insertion.

Another common shoulder problem is bursitis, an inflammation of the bursa, closed cavities within the connective tissue between the tendon and bone. Its function is to provide a lubricated surface allowing the tendon to glide over the bone. Bursitis usually occurs in the subdeltoids. It is not serious, and usually clears up on its own in a week or two. Care should be taken to keep pressure off of the tender spot while it remains swollen. Absolutely no massage of any kind should be done while the swelling persists.

Bicepital tendonitis is another common shoulder injury of the tendons, the tissues that connect muscles to bone. It is an inflammation caused by stress and friction, usually caused by too much weight in a session, or too many forced reps. This pain lingers on because the muscle involved is constantly being used. Treatment consists of resting the affected limb, in a sling if possible for a few days, followed by light exercise to keep the joint from getting stiff.

Remember to treat every sharp pain with RICE: Rest, Ice, Compression, and Elevation. Rest the injured area immediately—apply no further stress. Apply an Ice Pack to the area, 15 minutes on, 10 minutes off for 2 hours. Compress the injured area with an elastic bandage, to reduce the swelling. Elevate the area to further impede the swelling.

As with every form of exercise, listen to your body. It will tell you when to reduce your reps, decrease stress or even when to stop. So, do what your body tells you and you’ll continue to enjoy all the benefits of weightlifting, injury-free.

by Bruce Heath, DnC