Weight-lifting-related injuries are up a whopping 50 percent since 1990, the US Product Safety Commission says. In fact, between 1990 and 2007, more than 25,000 people were admitted to US emergency rooms because of weight-lifting injuries. Most of the injuries were to teens between 13 and 18. Second was among people 25 to 34. According to the report, while men had a much higher rate of injury, the rate among women was rising at a much faster rate, possibly because more women are using weights at the gym and at home.
The primary cause of ER visits wasn't from strained muscles or torn ligaments from too much weight, to please someone like Jillian Michaels, TV celebrity and personal trainer. The injuries were instead the result of mishaps with the equipment — dropping weights on toes or getting a part of the body crushed between weights.
It doesn't take that long to learn the proper technique to lift weights effectively, but the correct form can make all the difference as you progress. Not only is it safer, you'll get results you want, faster.
Workout buddies can offer encouragement, accountability and safety around the weight bench. A spotter can be crucial in encouraging good form and preventing injuries.
Sounds like common sense, but you've probably seen dumbbells and other pieces of equipment lying on the floor when someone hasn't taken the time to put them away. In fact, tripping over weights on the gym floor happens more often than you'd think — and is one of the leading causes of injuries. You may be starting to tire or ready to move onto the next exercise, but take a few seconds to put the weights you use back in the racks — it's just good gym courtesy.
We're so quick to hit the weights, we may not realize that our hands can slip. If they do, especially while you're trying an exercise that leaves you vulnerable, injuries can easily occur. Inexpensive weight-lifting gloves will help with the sweaty palms and protect your hands from blisters as well.
Often, people new to free weights or people trying to show off in front of friends push themselves too far and too fast, leaving themselves open to injuries. Make sure you can manage the weight you are attempting — and keep that spotter handy in case you overestimated your strength.
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