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First up, how would you compare resistance training with other fitness methods in terms of the risks of injury?
The research on the subject shows that the risk of injury is no higher with resistance training compared with endurance-type
training such as running. The overall rate of injury with resistance training is somewhere between 0.24 – 5.5 injuries per
1,000 hours of training, compared with 2.5 – 12.1 injuries per 1,000 hours for long-distance running.
Stretching has long been seen as part of injury prevention. But it seems that whenever you pick up the latest edition
of a fitness magazine, there is supposedly new science that questions the duration, make up or even relevance of
stretching. How do you see stretching as a form of injury prevention?
Over the last 10 years or so, there have been several systematic reviews on the subject of stretching and injury prevention.
All have come to much the same conclusion: there is no evidence to show that static stretching prior to exercise prevents
injury.
Stretching at other times, such as immediately after your workout, may be beneficial depending on your range of motion
requirements. But you only want to be as flexible as you need to be. If you don’t need a certain range of motion, it’s a waste
of time training for it.
Any link between flexibility and injury is also likely to be U-shaped, with injury related to too much or too little flexibility.
In one study, a U.S. Army research team found that trainees with the highest and lowest flexibility had the highest injury
rates, and were more likely to get injured than trainees with average flexibility.
Or to put it another way, an “optimal” flexibility exists, with individuals at both extremes (too much or too little flexibility) at
an increased risk of injury.
Once you are on the floor doing your work out, what factors can influence the risk of injury?
In the short-term, poor exercise technique is probably the main one. Using more weight than you can handle safely, as well
as inadequate warm-up and preparation, are also common culprits.
Many injuries are also the result of damage accumulated over time. And the single event that appeared to cause the injury
was simply the straw that broke the camel’s back.
This damage can be caused by a lot of things – a faulty training programme and inappropriate exercise selection are the
most common. But sometimes it’s just bad luck. Train hard enough and long enough, and chances are you’ll pick up some
kind of injury.
What are the most common types of injuries for weight lifters and body-builders?
It’s usually some kind of injury to the shoulders and lower back. The knees and elbows are also problem areas. Often, the
injury isn’t bad enough to stop them training, but it causes enough pain to stop them going “all out” in the gym.
Are there any commonly executed exercises that are potentially dangerous? If so, could you suggest an alternative move that
would get the same job done while reducing the risk?
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