In an ideal world, we would all be able to do everything and training sessions would be based on performing one-armed pull-ups, lifting 500lbs on one leg, and ending with an obstacle course. But the reality is that most of us are limited to doing certain things. This does not prevent us from training, but we do have to be especially careful not to injure ourselves and continue progressing.
In today's article, I'll tell you what you can do to avoid certain injuries, especially if you have a higher risk of them. Let's start!
Tall people have problems too
Both men and women should be aware that their height is also a determining factor in training. I know it's wonderful to reach a glass from the top of the cupboard, but it's not the same as if we have to bend over.
Ideally, taller athletes should lift weights not directly off the ground, but from a higher base. If you identify with this group, you may have noticed how your back locks (very close to the ground) when you raise the bar. It is recommended that you add a few centimeters to the ground to support the bar.
The same is the case with squats. The super deep squat is not as beneficial for tall athletes. Experts suggest that it is better to worry about going parallel and not so deep. Keep in mind that the lower back tends to curve more pronounced.
Sometimes, it is much better to shorten the range of motion a bit so that our spine does not have so much trouble stabilizing and injuries are created.
People with shoulder problems
Many of the injuries or problems with the shoulders are not due to bad genetics, but to a bad movement, usually of the thoracic spine. One of the main things you should learn in the gym is lifting, so we avoid saying we have "bad shoulders" and we know the cause of the pain.
When we do a turkish uprising With kettlebell, we must take into account that the weight must be completely vertical, with the biceps aligned with the ear and facing forward. If when you stand up you notice that you are fully upright, you are doing it wrong. Not being able to climb with the vertical arm, the body will look for the formula to repair itself (and it will affect your shoulder).
Most people with shoulder injuries find that if they perform exercises that are below shoulder height, they do well.
People with knee problems
I love squats. Despite the fact that the deadlift is very fashionable, the squats are the favorites of many people. The problem is that not everyone can handle this exercise and there are many people with very weak knees.
One of the things that causes knee injuries is how far from vertical your shin moves while doing an exercise. Therefore, if we make a front squat, we'll see the knees move so far forward that they're past the toes, and it's going to be pretty hard on the knees. However, squats where the shins are almost vertical and the gluteus is pushed back will be more beneficial.
Still, there are more ways to train your legs and avoid knee problems. The reverse lunges They are a great way to work all parts of your legs and keep your shin upright. But without a doubt, the easiest way to train maximum strength and keep your shins vertical is the dead weight.
People with wrist problems
Many people suffer from wrist problems on a daily basis. Part of the problem is in a plateau due to a flexed work position and too much time spent at a keyboard. Although there are those who may suffer from arthritis.
In reality, no matter what the root of the problem is, there will be many exercises that will cause injury to an athlete. Barbell training, such as front squats or bench presses, will be uncomfortable; as are many bodyweight exercises, such as push-ups and pull-ups.
It is recommended that you try to replace your barbell or dumbbell training with kettlebells. Any exercise can be done with these dumbbells and they won't keep your wrist flexed.
People with calf, Achilles heel or foot problems
The most important thing to do if you start to feel problems or pain in the lower extremities, is to stop doing what creates the injuries. If running is the problem (it usually is), try some other physical activity that satisfies the cardio workout. For example, kettlebell swings allow your foot and ankle to be under less stress.
Keep in mind that to stop the inflammation cycle, the first thing to do is stop the activity causing the problem.
Be smart with your training. It is very normal for injuries or problems to occur, and that is why you must modify the training to progress and avoid any operation.