Back injuries and its associated symptoms of pain occur frequently in athletes who perform weight lifting. There is a higher risk of injury when using heavy weights during exercise, especially with dead lifts and squats, but cutting the amount of weight individuals use in their work-out routines can help ultimately avoid injury.
The first step to prevent back injury and pain is to begin cutting the weight an individual is normally capable of doing by 3. For example, if you’re capable of doing squats in a Smith cage with 100lbs, you can cut the weight to 30lbs.
When it comes to dead lifts, the same system can be used. An individual who normally dead lifts using 60lbs can cut the weight to 15lbs and only use one-legged dead lifts. Balance while performing these can be a challenge but after the body begins to accommodate to the altered exercise, the muscles can benefit greatly.
Decreasing or not using weight or decreasing the amount of repetitions a person uses during their set can help avoid injury.
Many athletes regularly use weight lifting as part of their exercise routines but, the risk for injury is usually greater when using heavy weights during exercise, particularly dead lifts and squats. Decreasing the amount of weight used or altering the form of certain exercises can help both work-out the muscles and prevent injury. For more information, please feel free to ask Dr. Jimenez or contact us at (915) 850-0900.