Gym related injuries – Pain Control

25 January 2010 No Comment

More gym memberships are purchased in January than in any other month of the year. It's a naturally occurring phenomenon that coincides with the top New Year's resolution — to get in shape. Although intentions are good and efforts are valiant, in the first weeks of 2010 there will be more gym-related injuries than in the rest of the months combined.

Here are the top 10 exercises to avoid and the reasons to avoid them.

Behind-the-neck presses. Also known as military presses, this position jeopardizes the rotator cuff. During this exercise, the rotator cuff is prone to strains and tearing. Anyone who has undergone a course of rotator cuff rehab can tell you this exercise is one to skip.

Deep squatting. The American population has enough trouble with its knees and doesn't need more. During a deep squat, the thin cartilage of the kneecap grinds against the thigh bone and can wear down easily. Once worn, the knee will become inflamed and painful and may cause problems for long periods of time. A better squatting option is to make sure your knees never pass a right angle.

Seated leg extensions. Especially for women who suffer from kneecap issues much more than men, the leg extension machine will grind the kneecap against the thigh just like a deep squat. Unfortunately, there is no adjustment that can make this exercise more user-friendly. It's best to avoid it altogether.

Seated stomach curls with heavy weight. Many gyms will have a machine that allows you to push your chest forward while in a seated position to strengthen your abdominals. This causes sheering between the vertebrae and often results in a disc injury. A better option is to do high-repetition, low-intensity crunches on a mat.

Shoulder shrugs with heavy weight. A popular exercise with men, shoulder shrugs can have a devastating impact on your neck. Aside from the possibility of injuring a disc, it puts a heavy strain on your ligamentous and muscular system. This often leads to neck pain that persists for several months at a time.

Short-step lunges. If you're going to perform a lunge, try to take a big step. Short-step lunges cause sheering in the knee and ankle joints, often leading to arthritis and pain. Longer strides will enlist the help of your buttocks and hamstrings and ensure minimal stress is placed through the sensitive cartilage bearing the weight.

Straight-legged dead lifts. Dead lifts are probably the most dangerous exercise for the lumbar spine. The torque placed through the discs that line your spine often surpasses 1,000 pounds — even if you're doing low weight. Your disc will tolerate between 600 and 1,200 pounds depending on your body type. Pushing the limits of this exercise almost certainly guarantees a high probability of injury.

Wrist rolls. Another popular male exercises is to take a heavy bar and curl the wrists to build the muscles of the forearms. Far too frequently these weight-lifters develop carpal tunnel syndrome and have the potential of doing serious damage to the nerves in the wrist. A better alternative is to purchase a grip ball and do some squeezing when you have a free minute.

The clean-and-jerk is a useful exercise for football players who play at a competitive level, but a dangerous exercise for anyone new to exercising. Many people hurt their back and shoulders all in one motion, so it's probably better to leave this one aside.

Bench pressing for maximum weight. Unless you're an ultimate fighter, you won't have much use for lifting several hundred pounds once. Don't dislocate your shoulders or strain your neck; work with a weight you can handle and build your strength slowly over time.