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Weight Training: Are You At Risk for Injury?
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Posted on: 04/15/2010
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More people are involved in weight training than ever before! We're talking kids to seniors from age six to 100! Naturally, there has been a corresponding increase in the number of injuries. These injuries occur whether free weights or weight machines are used. In this article, a composite picture is made from data taken from 100 emergency departments where weight-training injuries were examined and treated.
There's been a huge increase in weight training-related injuries since the last time a survey of this type was done. With over 25,000 injuries reported in these 100 hospitals, it's estimated that almost one million weight training-related injuries are seen every year in other hospitals across the United States -- and that doesn't include injuries that are never reported or evaluated.
So who's getting hurt? Why? What kind of injuries are being reported? And what can be done about it? Let's start with who -- mostly men (82.3 per cent) but that's also because many more men than women lift weights. The breakdown by age was also reported in terms of area of the body injured. For example, women were more likely to injure their foot, whereas children (12 and younger) had more hand and foot injuries.
Statistics show an upward trend for injuries among three distinct groups: teens under the age of 13, women in general, and older men (55+). Men of all ages injure their backs and upper trunk most often. They are also more likely to overexert themselves (lift too much, too many times) leading to an injury. There have even been deaths reported from heart attacks among men lifting weights.
Why are these injuries occurring? Well, believe it or not, the largest proportion of injuries occurred while using free weights, which the individuals dropped on themselves or hit themselves with. There were some cases of getting smashed or crushed under weights and losing balance and falling while holding onto weights. Older adults (55 and older) tend to use free weights more often than weight machines. Of the injuries reported in patients using machines, the majority of individuals hurt were 55 or older.
As for type of injuries, the possibilities are strains or sprains; bruising, crushing, or scratching skin and other soft tissues; cuts and punctures; fractures and/or dislocations; burns; bleeding; and tendon/muscle avulsions (complete tears and pulling away from the bone).
The information gained from this study is very useful for several reasons. First, it is an estimate of injuries among the general population -- boys, girls, men, and women of all ages. Previous studies were more focused on power lifters. Second, the fitness craze is catching on! More and more people really are getting active and participating in weight training. That means we can expect even more of these kinds of injuries. Which leads us to the third point: efforts must be made to target injuries prevention.
More studies are needed to help identify when each age group suffers injuries. Is there supervision available by trained fitness instructors? Are these injuries occurring early on in the training period? Is it a simple matter of teaching everyone who lifts weight how to maintain control of the free weights?
And finally, could it be that older adults can't accept limitations as they age? If they refuse to see that their decreased abilities can lead to injuries, they are less likely to modify their activities and approaches to weight training.
Educating young to old about the proper use of weights is important. Anyone starting a weight-training program of any age or sex should start with lighter weights and work up over time. This is called progressive resistance exercise or PRE. Having a knowledgeable trainer to guide beginners of all ages is not just a good idea -- it could make the difference between success and painful injuries.
The use of machines also requires some tips on training. It's just as easy to overdo on weight machines as it is with free (handheld or dumbbell) weights. Most of the commercially available weight machines used in home gyms and fitness centers are designed for the average sized adult. They are not proportioned for short or tall, small or large people.
No matter what type of weights are used, a safe training program under the supervision of a knowledgeable health care professional or fitness trainer is advised. Proper instruction may reduce injuries and help all interested individuals advance at their own pace for a successful injury free outcome.
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References:
Zachary Y. Kerr, MA, et al. Epidemiology of Weight Training-Related Injuries Presenting to United States Emergency Departments, 1990 to 2007. In The American Journal of Sports Medicine. April 2010. Vol. 38. No. 4. Pp. 765-771.
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*Disclaimer:*The information contained herein is compiled from a variety of sources. It may not be complete or timely. It does not cover all diseases, physical conditions, ailments or treatments. The information should NOT be used in place of visit with your healthcare provider, nor should you disregard the advice of your health care provider because of any information you read in this topic. |
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