The annual first snow of the season marks a long awaited time for all of us weight lifters – BULK SEASON!
Beach vacations are a far off thought. Knowing that the shirt will not be coming off in public for a while is all the motivation we need to start piling on the plates and foregoing the cardio.
With all of these ‘big gain’ ideals pumping through our veins, what could possibly stop us? Besides possibly an all out blizzard that shuts down I-95 or more polar vortex dropping temperatures to negative too-much-to think about. But probably more likely- an injury.
Jobs that require long hours behind a desk or on your feet can be your worst enemy when it comes to lifting injuries. Hours spent behind a keyboard can really take a toll on your body- slouched posture, tight hip flexors, a neck that gets used to looking down. While these all may sound like trivial observations, they all play a role when it comes to injuries.
Common lifting injuries
Knee
Common Injuries
Bad form on squats can lead to a whole host of problems, but the knees are especially vulnerable. When it’s leg day that often means an all out blitz to see how much you can pile on the bar. That is a dangerous game. Your knees are designed to withstand high volumes of force when traveling vertically. While that sounds great, have you ever caught your knees arching out to swaying to one side during squats? Once they have entered a rotated state, the knees are highly vulnerable.
Tips to Prevent Injuries
Make sure your legs are warmed up. This might mean a few minutes on the … treadmill (yes, I said it), as well as both some static (touch your toes) and dynamic (butt kickers, high knees) to make sure the blood is flowing and your muscles are warmed up. Form is everything when it comes to leg workouts, and that is for good reason. Trying to lift too much weight is a recipe for disaster. Do not let your pride or ego outshine your logic. If you do not think you will be able to handle a load, don’t attempt it. If you really, absolutely, 100% NEED to attempt that super heavy set, don’t attempt without a spotter.
Lower Back
Common Injuries
Deadlifts, squats, loading on plates, or picking up dumbbells, your lower back is constantly under attack. Sitting behind a desk all day long certainly does not help as well. It’s been estimated that over 75% of Americans will experience lower back pain in some form during their lives. Lifting improperly will give you a higher chance to fall into that population. Common lower back injuries include general pain and soreness, but can also be associated with hip rotations, misalignment of the spine, or more serious injuries such as a herniated disc. None of these will be good for your gains.
Tips to Prevent Injuries
Form will really be your savior for these injuries. Every time your body is in a bent position, make sure to focus on driving up with your legs and not your back. Maintain your balance when bending over to pick up or put down a weight, especially when you are lifting heavy. And be smart. Don’t try to deadlift two times your max just because you are trying to bulk up. You are just asking for it. Be sure to pay attention to your overall core strength as well, strong abs and glutes will help you be able to bend over and stand up with the muscles you are supposed to use.
Rotator Cuff
Common Injuries
Shoulder problems are common, and often stem from the rotator cuff. Ever have that pain in your shoulder after bench or military press? Chances are that was the rotator cuff. Often times the amount of stress that is places on the rotator cuff is too much to handle. This is usually due to weak supporting muscles. As with just about everything, if the supporting cast cannot do their job, all of the emphasis will go on the star, the rotator cuff in this scenario. Sometimes, that is too much pressure to take.
Tips to Prevent Injuries
Keys for the cuff are posture and supporting muscles. Keep your posture in mind throughout the day. Don’t slouch over. Keep your shoulders back. How you carry your body will go a long way in how your muscles are situated. If they are constantly slouched over, that is how they will be during your lift. Like with everything, be sure to warm up your shoulders before getting under the bench. Often times, shoulder injuries are a result of peripheral muscles that are not carrying their weight. Be sure to incorporate lifts that work the mid and upper back muscles as well as the lats, such as seated cable rows and bent over rows if able. The key with the rotator cuff, if it hurts don’t do it! There are plenty of ways to work out your shoulders without causing pain and increasing the injury.
Groin
Common Injuries
The groin muscles are a group that you will probably think about very rarely, unless something is wrong. Here’s a scenario- you are halfway through your leg workout and get wind of a pick-up basketball game about to start in four minutes. There’s this weeks cardio, right?! Sweet. Well, just be careful. Groin injuries often happen from overextension or over exertion. Those two go hand in hand. When you are fatigued, your form is liable to breakdown. That can result in doing ‘whatever is necessary’ to finish the lift, often using muscles you shouldn’t be using. In the basketball scenario, you’re already fatigued legs may not function in the way they do when you are fresh. This could lead to awkward steps that may twist your groin in ways it should not be twisted.
Tips to Prevent Injuries
Always make sure you are warmed up. If this sounds like the fourth time you have read that, that’s because it is. The groin is often a muscle group that is overlooked when warming up, but it shouldn’t be. Ever have a hernia or know someone who has? That does not sound very comfortable. A few minutes on a treadmill, a few butterfly stretches, and 2 sets of 12-15 leg swings with each leg will ensure that your groin muscles are warmed up. Hip mobility and flexibility will go a long way with keeping the groin muscles healthy, and will also help to prevent lower back injuries. Have you ever heard anyone say ‘Lift with your groin!’. Probably not. So don’t do that. Keep your form in check and lift with your legs. As with all of the above, be smart about the weight you are lifting.
Overall Tips to Prevent Injuries
Ease into your new bulking regiment. Your body will get used to tolerating certain levels of stress that you put it under. While changing up your routine is good to beat plateaus or help you accomplish new fitness goals, create a plan for the transition. Make sure you have mastered the forms for any new lifts you want to incorporate. It never hurts to start with a light weight the first few times, until you are sure that you can handle more weight without breaking your form.
Be smart every time you are training. Don’t lift more than you know you can. Use a spotter when possible. Maintain your form above all else. Give yourself time to rest. If something hurts, don’t do it. If you think you have injured yourself, see a doctor. Warm up before getting into your workout and cool down after. Stretch. Throw some ice post workout. Get enough rest. Pretty basic stuff, so it should be easy to do.
At work, don’t get stuck behind your desk all day. While the hour or two your spend at the gym is where you set your body up for gains, the 8+ you spend at work set up habits that your body will follow. Maintain good posture. Sit up straight. Don’t let your shoulders hunch forward. Stay active! Get up from your desk at least once an hour. Walk around a little bit. Stretch your shoulders and touch your toes.
Incorporating these tips into your bulk season training will help you prevent injuries and have a happy and healthy holiday season.
Posted by Vince
You always have one more in you