When it comes to the gym, injuries from weight lifting are unfortunately common. Even if you're taking every precaution imaginable, no one is immune to injuries. Weightlifting-induced injuries are just about the worst thing that can happen to any weightlifting fanatic. They limit how much you're able to lift and what sorts of movements you can do. For example, I have a jammed hip--think super tight muscles that keep pulling on my hip joint and having it sitting improperly in my socket. Thanks to ballet, which I'm taking a break from as a result of this issue, I can't do heavy deadlifts or squats with any weight. Heavy deadlifts and squats with weights is what worsened this injury that was dormant thanks to a round of physical therapy last year that partially solved the problem ballet gave birth to. In fact, I try not to do squats at all, unless I'm demonstrating them to my clients or group class participants. (And, yes, I am in physical therapy for it.)
I say all of this to let you know how easily you can be injured weightlifting if you're not careful. For a few months, I honestly thought squats and deadlifts would solve my hip problem. After all, my issue last year was that my concentric muscles were weak, so I figured if I got back to work strengthening those, my problems would disappear. Nope. Physical therapy last year mostly fixed the issue, but my hip still wasn't sitting properly in the socket. So adding on exercises that only served to further tighten already tight muscles reactivated the problem, making it a million times more difficult to fix now.
Now this problem occurred because of ballet. I received this injury in the very beginning, back when I was trying to lift my leg as high as it could go. An audible pop, an injury that went a little dormant until middle splits were introduced, and now here I am suffering because I foolishly pushed myself too hard when I wasn't ready. Injuries from weightlifting generally occur for precisely this reason. So I get it. I understand the struggle. I hate not doing deadlifts or squats with weights, but I also don't want a hip replacement in the future. Ever since my reckless days of ballet, I've learned to stop pushing through the pain. I've learned to be safer when doing potentially risky activities.
I'm going to share some tips for you weightlifting fanatics and for those new to weightlifting about what you need to do in order to be safe. This will prevent years of grief (because I've had my hip injury for a few years).
ACE Certified Personal Trainer, NSCA Certified Strength and Conditioning Specialist, nutrition coach, young adult author, moody ballerina.
I help people perform without pain.
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The views expressed on this blog are entirely my own. Any advice I offer is not to be taken as medical advice. If you think you have contraindications to exercise, please see your physician before implementing any sample workout plans I present on this blog.
All images are either my own, from Canva, or Creative Commons