FItness Thursday, Weight Training Injuries in Women

I read a recent article from Women's Health about how weight-training injuries have increased 63 percent for women in recent years.

There are many reasons why, such as improper form, not warming up, lack of direction and guidance from a qualified professional...the list is long. What the article talked about was how to prevent injuries from happening. Here are a few:

1. Make sure you warm up the muscles before starting to go too deep into the workout. "Working cold, stiff muscles can lead to sprains and tears," says Morey Kolber, Ph.D., a professor of physical therapy at Nova Southeastern University in Florida. "Warming up increases circulation and improves range of motion, which preps your muscles and joints for action."

2. Experts agree that proper form is the single most important factor in injury prevention. Standing straight, core muscles tight, and knees in line with your second toe, will all help to keep you in the proper form. Work with someone that has been trained professionally to help you understand how to create that posture and help you "feel" where you truly should be in space.

3. Watch your shoulders,  make sure they are not taking the brunt of the weight. Keeping the shoulders loose and letting other muscle groups take over is key to a healthy shoulder.

4. Do not neglect opposing muscle groups. Many women have imbalances from day to day living

which can make them more prone to injury, So if you work the chest or front of the body be sure to work the back as well, if you work the bicep make sure you also work the tricep, etc.

5. Above all slow down, take time to set up the proper form and really feel the internal muscle groups working hard. Don't do too much too soon, which can stress out the joint, ligaments, muscles, etc. Also remember if it does not 'feel right' for your body do not do it, even if you are being told to do it. Talk with your teacher, trainer, etc and let them know what's going on in your body.