Bodybuilders often complain of aching joints, sore muscles and stiff backs. Unfortunately, injuries are common with many athletes, especially bodybuilders. The unfortunate aspect of injuries is that they can cause you to lose any precious gains you have made.
Types of Injuries
Tendonitis, inflammation of the tendon which is connected to the bone. A strain results form overstretching or over use of a muscle. A sprain results from overstretching a ligament which connects two bones. Bursitis is inflammation of the sack, known as a bursa, which functions as padding between muscle and bone. Avulsion is the complete tearing of a muscle. This normally occurs along the junction, between the muscle and tendon. A contusion is bruising caused by any form of impact. A fracture is the breakage of a bone, whether it be complete, partial or via compression.
Common Bodybuilding Injuries
These include neck strain, pec tear, elbow tendonitis, back strain or sprain, knee strain or sprain, and DOMS (Delayed Onset Muscle Soreness).
Preventing Bodybuilding Injuries
- Warm Up by performing 15-20 reps with a light weight before you undertake the working sets.Doing 15 minutes on the treadmill will assist, as will 15 minutes on an exercise bike.
- Stretch the muscles for about 30 seconds once they have been warmed up. Hold the stretch and do not bounce.
- Focus or you may end up dropping a plate or worse, resulting in unnecessary injury.
- Diet and supplement with protein for muscle repair and recovery. Glutamine in particular also helps hasten recovery. Joint support formulas protect joints, and a multi should be used for immune protection.
- Wear appropriate footwear to gym, as open toed shoes will not protect you from falling plates.
- Wrap joints such as knees when necessary. For example use wraps over the knees whenperforming heavy squats, and wrist wraps can be useful during deadlifts or shrugs.
- Appropriate technique should also be employed. If you are just beginning working out or bodybuilding, make sure that your form is perfect being advancing with your program.
Tips Fast Injury Recovery For Bodybuilders
To get a speedy recovery, the following recommendations apply:
- See a doctor If you feel the injury warrants it. Delays in doing so may also delay your recovery.
- Cool Down. This is important if you want to stay injury free. The cool down promotes recovery and returns your stressed body to pre-workout levels. Performed properly, the cool down will assist your body in its repair process
How to Progress From Injury
Use equipment with correct form and due care. Ensure your diet and supplementation regime are up to scratch. Protein powder and glutamine are essential for muscle repair and recovery. Joint support formulas are useful for protecting the joints, and a multivitamin is important for immune protection. Warm up before training, and cool down at the end. This should put you in good stead to avoid injury. If you do unfortunately find yourself injured, employ the PRICE method to minimise damage and see a doctor if necessary. When you do return to training, trust your instincts. If you find that a particular exercise hurts and injured area, give it extra time to heal, rather than forcing it, risking further injury.