Weider Method

Like any other sport, weight training is not exempt from the dreaded injuries.

It is true that the most important thing when we begin to practice weights is to start with a good technique to avoid any type of ailment. I am a faithful practitioner of WEIDER METHODnot only at a personal level but also at a teaching level. It is a method that insists precisely on postural correction and careful progressions so that your muscles do not suffer.

Still, who hasn't had an injury from weight training?

Most common injuries

1) Dolls

Wrists are very thin and weak joints compared to other parts of our body. We "get all worked up" when you want to lift more weight on the biceps or triceps, (and sure you can!), but think that all the weight is also distributed on the forearms and the tiny ossicles that are part of the wrist and are responsible for the mobility of the hand.

Therefore, never neglect forearm work, as well as a good warm-up beforehand and stretching afterwards.

2) Shoulders

The shoulders are undoubtedly the joint that is most involved in all weight training, even when doing legs. Just by placing the discs to do the press, or placing the bar behind your neck to do squats, the shoulder is always involved and under stress. Rotator cuff injury is the most dreaded injury. That's why technique and positioning is so important when doing any exercise.

3) Back

It is the base of our body, the trunk is a pillar. And from tendonitis to herniated discs can appear sooner or later if you don't take care of your position, execution and the weight you move.

This is also where the issue of the use of lower back beltswhich has its advocates and detractors. I personally recommend it only in case of lifting too much weight (last sets for example) in squats, deadlifts, etc., or in other exercises such as barbell rowing, barbell biceps, shoulder presses, etc. The best belt: it works the core area well, with exercises of abdominals and lower back, warm up well, stretch at the end, avoid postural vices.

4) Knees

Our beloved knees, which never stop working from the moment we get up to the moment we go to bed. They support the weight of our body, they move us from one side to the other, and we add to that the work with weights in the weight room. The most common injury is chondromalacia patella, which is nothing more than a wear and tear of the cartilage.

Solution: do legs. Having strong quadriceps is the best prevention. Many people do legs from one day to the next and also run, play football, etc. You have to do legs at least once a week.

The best way to avoid injury is to prevent it. Nothing better than a good technique, ask the instructor as many times as necessary to correct you and never neglect a good initial warm-up and stretching at the end of the session. In addition, a good joint protector will help slow cartilage degeneration and stimulate the formation of synovial fluid (the cushion between cartilage surfaces).