Questions tagged [injury-prevention]

This tag refers to questions regarding prevention from injuries.

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Weight of isolation exercises compared to compound

Let's say I'm doing chest presses with 18KG dumbbells, how heavy should my skullcrushers / DB tricep extensions be? In the past I used to do skullcrushers at around 20–25KG (in total, including the ...
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3 votes
1 answer
53 views

Can bench pressing an unevenly loaded bar lead to injury?

I am new to fitness and weight lifting. I was doing bench press and asked my(2) partners to load 12.5 kg each side. One of the loaded 12.5 kg right side and other didn't hear properly and loaded 15 kg ...
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5 votes
2 answers
199 views

How important is it to train glute medius?

I seem to always have weak glutes, and have simply got into the routine of doing exercises like banded clamshells and donkey kicks a couple times per week. If I don't stick to doing them, I then run ...
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1 vote
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53 views

How to prevent tendonitis without resting for days?

How can I prevent elbow tendonitis and/or relieve its early-onset symptoms mid-climbing competition? Is there a special way to wrap the arm or something? Or special way to treat it in-between rounds?
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5 votes
1 answer
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Ways to 'Air Punch' without increasing risk of elbow injury?

Boxing provides cardiovascular exercise. When someone doesn't have a boxing bag or pads, or if they're boxing in VR, they will often 'air punch' (punch the air) instead of punching a bag/pad. ...
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1 answer
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How do you relieve a cramp in an awkward part of your body?

I occasionally get random cramps in weird parts of my body. Parts that I can't seem to find a way to stretch. The only thing I can do is try to massage it or use my vibrating massage ball against it. ...
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  • 153
1 vote
2 answers
132 views

Can tired lats make the back weak and cause injury?

After I got back from my bike ride, I was feeling energetic so I did some ring pullups and then attempted some goblet squats. As I finished up the squats I was putting the weight back in a sort of ...
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2 votes
1 answer
121 views

Playing soccer in morning bad?

I've read that in morning the discs in spine are full of fluid and vulnerable so how much duration must I've wait after waking up to go out and play soccer without having any adverse effects? I ...
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1 answer
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Any risk of injuries from barbell row wider than shoulder grip?

I bought a set of dumbbells that comes with an attachment to combine both dumbbells to be a barbell. If I only add plates on sides away from my shoulder, I can stack the weight to 24 kg max. If I add ...
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71 views

What could be reasons that my lower back gets tired quickly, and how can I work out to strengthen it?

Me: Male, 80-90 kg, 5 feet 10 inches. Background: For my entire adult life I have been getting tired in my lower back if I spend an hour walking around at the mall. Once I participated in a canoeing ...
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Bodyweight exercises too taxing on delts

Been doing calesthenics for 3-4 years and have progressed to intermediate and advanced exercises. However, I find that my deltoids seem to be constabtly overworked. Planche, dynamic handstand ...
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1 vote
2 answers
128 views

What are the different abdominal muscles and how can they be isolated?

I'm reading about a conditional called Diastasis Recti where the abs separate, leading to a strange 'doming' effect when doing a sit-up/crunch or similar. It's mentioned that someone with this ...
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3 answers
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What shoulder muscles do side-planks work?

Apparently side-planks are a great exercise to improve shoulder stability, but I'm having trouble finding out what shoulder muscles are actually worked when doing it? Am I right in thinking it would ...
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2 votes
2 answers
119 views

What are the risks and chances of hanging with loose shoulders?

In the climbing scene it is common to train finger strength by hanging from small holds. It seems to be a consensus that hanging with relaxed shoulders is considered to be dangerous and unhealthy for ...
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0 answers
31 views

Why might a AC Tear (Grade III) increase susceptibility to Trapezius strains?

If someone sustained a grade III Acromoclavicular separation and performing all the relevant physio, maintained good on-going general health and fitness and also good shoulder strength and mobility - ...
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  • 101
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1 answer
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How much does nutrition affect muscle / joint health?

I've found over the last few years that the amount of problems I've had with trigger points and muscle tightness has been unbelievable. It has really affected my fitness routine as it means I'm often ...
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6 votes
2 answers
791 views

How do climbers prevent tricep tendinitis?

For the past year or so, I've been really into sport climbing. I climb 3-4 times a week, and it's been amazing for my grip strength and my pulling strength. One thing that limits how often I can climb ...
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1 vote
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Upper back pain when I do dragon flag with bent knees

I'd like to be able to do a dragon flag, so first I try to do it with bent knees. I can do this, but I feel a sharp pain in my upper back when I am about to raise my body from the floor. Once I am up, ...
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2 votes
1 answer
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Are wrist wraps at cross purposes with incline DB curls?

My wrist / carpal tunnel tends to get rather angry with me during exercises like dumbbell flies. (Presumably because the weight is supported by just the palms than a stacked forearm, and is under the ...
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1 vote
0 answers
102 views

Rate my upper/lower split

About me I'm 16 years old, can bench about 45kg, do 16 pull ups, 120 kg leg press for 10 reps, 15 kg barbell biceps curl for about 6 reps I've been looking through all sorts of upper/lower splits, ...
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9 votes
1 answer
340 views

How to benefit from exercise without any lasting damage?

I posted Why is exercise good for you? But I wanted to dig a little deeper into one specific point. I can grasp the concept that the body responds to the microdamage of exercise by building up the ...
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32 votes
7 answers
5k views

Why is exercise good for you?

I'm willing to accept the common wisdom that exercise is good for you. But at the same time, I wonder how this can be true. Man-made objects tend to wear out faster with more use. For example, if you ...
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  • 531
2 votes
1 answer
672 views

Is it normal when doing yoga to develop calluses on the toes?

I started to practice yoga online for the Covid-19 pandemic and currently I have been practising almost every day already for around half a year. The phalanges proximales and the phalanges mediae are ...
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1 vote
2 answers
341 views

How can I keep running and doing HIIT training with tendonitis?

I was recently diagnosed with Achilles' tendinitis in my right Achilles heel. I usually run 30 minutes twice a week and do HIIT training 2-3 times a week (circuit training including burpees, squats, ...
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2 votes
1 answer
204 views

Do some exercises cause injuries? Or is lack of strength the cause of injuries?

When comparing gymnastics leg training to barbell training one assumes that sissy squats cause more injuries. I believe this idea was born from the youtuber Athlean-X, also known as the most famous ...
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3 votes
2 answers
249 views

How to do the Sphinx Pose for men

I just started practising yoga watching some videos from my home (because of the covid-19 situation). I was wondering how other men approach the sphinx pose and/or similar yoga poses where you have ...
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-2 votes
1 answer
69 views

inflammatory and anti-inflammatory food table

To avoid sports injuries anyone knows if exists (book, ebook, internet..) a nutritional table (detected by recent scientific studies) that lists the inflammatory and anti-inflammatory power of each ...
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1 vote
2 answers
2k views

Pain on lower outside of knee after running for 20 minutes

I do short runs of about 20 minutes per week (around 2.5 miles per run). Sometimes towards the end or while cycling I develop discomfort on the lower outside of the knee (pictured). The pain is mostly ...
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  • 155
3 votes
2 answers
218 views

Avoid tennis elbow when squatting

I took a break from barbell squats. Got diagnosed with tennis elbow, received a cortisone injection, got a medical elbow strap and haven't been doing any heavy back squats in the 3-6 rep range for ...
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5 votes
1 answer
605 views

When and how often should I train my core/abs?

About me I'm 16, 181 cm. I don't really know the max weight I can lift, because I only have 5 kg dumbells at home. Can do 7-9 pull-ups. For the past two or so months I have been training at home ...
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2 votes
1 answer
237 views

I can't learn to do splits for almost three years. Can it be due to anatomical limitations?

I've been stretching since summer 2017 (probably, June, I don't recall exactly). My daily stretching takes approximately 20 minutes. Basically, I do the same set of exercises all this time (more or ...
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3 votes
2 answers
633 views

Warming up and "Greasing the groove" method

"Greasing the groove" or GtG is a training method developed by Pavel Tsatsouline, and made popular through his book 1999 "Power to the People! : Russian Strength Training Secrets for Every American." ...
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3 votes
1 answer
584 views

Workouts to Strengthen the Rib Cage

A few years ago I used to do Brazilian Jiu-jitsu. During a competitive roll, I popped a rib out of place when my opponent put his knee (and full weight) on my side. That injury took me out for three ...
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3 votes
1 answer
143 views

Why is it common for doctors / trainers / physical therapists to advise clients against doing valsalva (either partial or full) when lifting?

Are these folks taught in school (or as part of their licensing process) that valsalva is unsafe? Do they advise against it for liability reasons? (e.g., they're more likely to face a lawsuit from a ...
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  • 131
3 votes
3 answers
164 views

Best sports to preserve your joints later in life?

I'm getting into sports/fitness a little later in life (I'm a 24 year old female). My 59 year old athletic mom has gotten very bad pains in joints over the past few years and attributes it to playing ...
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  • 133
1 vote
0 answers
26 views

Is it okay to take painkillers on daily basis? [closed]

I am cricketer and whenever i come back home after playing cricket it hurts a lot in my lower back and legs. And every day i take painkillers to reduce my pain. Is it okay to take painkillers on daily ...
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2 votes
1 answer
352 views

Possible to tear muscles with body weight exercises

I don't have a personal trainer, a gym membership, or really any gym equipment (such as dumbbells), so for my daily workout/training (to gain muscle) I have resorted to using body weight exercises. ...
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  • 123
3 votes
1 answer
146 views

What is the difference between static stretching vs strengthening the antagonistic muscle?

I was trying to learn more about healthy ways to deal with injuries and I think from this video by Athlean-X and this one from Mike they seem to imply that one should basically never statictically ...
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2 votes
1 answer
243 views

I started weightlifting more seriously and now my shoulders are popping

I've had small stints of weightlifting my entire life, but recently I've tried to get more serious about it. I started taking supplements, I added more routines, I started following recommended lift ...
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  • 125
4 votes
1 answer
1k views

Does "bracing" the core increase the risk of injuries like hernia?

I have had an inguinal hernia surgery about an year ago,and am back to normal lifting,now in case of lifting weights near the PR's we know that we have to brace the core in order to keep the torso ...
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  • 689
1 vote
1 answer
162 views

Tendon strenghtening with overspeed eccentrics

"Microtrauma can occur when the patellar tendon is subjected to extreme forces such as rapid acceleration -deceleration, jumping, and landing." - North American Journal of Sports Physical Therapy : ...
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0 votes
0 answers
98 views

What do I do to prevent hernias?

I am very interested in lifting weights but I have had an inguinal hernia about 8 month ago and even though I am back to lifting I really fear pushing myself to limits because I don't want a recursion....
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  • 689
1 vote
0 answers
70 views

Neck band rotation

For a while I've been doing neck extensions,side bends,neck flexions,neck tucks and neck grip holds with bands and plates Are neck rotations with resistance band good too ? I've seen football and ...
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7 votes
3 answers
3k views

how to keep the chest tendon injury free while training heavy bench press?

Here and here you can see me bench press 200 Kg. I don't bench 200Kg 440 Lbs all year long. After reaching the 200, it goes down gradually back to 160 and then 160 for 2 reps and slowly up. I use ...
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4 votes
2 answers
171 views

Resistance training and avoiding chronic injury: are squat/deadlift/bench safe?

My number one priority with resistance training is minimising the risk of chronic damage to my body over decades of lifting weights. I have found lots of conflicting information on this, and a lack of ...
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1 vote
0 answers
40 views

Is it okay to experience pain right after a squat rep? [closed]

I am 5'6", 146 pounds, and am doing a full-range barbell squat with weights totaling 165 pounds with the barbell. However, sometimes, I experience pain right after a rep in the upper parts of my thigh ...
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3 votes
2 answers
189 views

Gym-Killing injuries

What are the injuries that may cause the end of you regular training in the gym. I read that Hernia can cause the end of the gym life as people who has hernia can not lift anymore (I mean heavy weight ...
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  • 422
1 vote
2 answers
93 views

Is there any medically verified research around the benefit of Compression Arm Sleeves?

Seem to have gotten popular after some Basketball players who said to have used them from recovery and then continued using them. https://www.customsportssleeves.com/what-does-an-arm-sleeve-do ...
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  • 171
1 vote
0 answers
23 views

Injury cause in elbow position

I have experienced two injuries: one doing bent over dumb bell row like this I got injured when my elbow left contact with my torso and flared up outside and got sharp pain in my shoulder. Other ...
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  • 836
0 votes
2 answers
58 views

Cardiovascular exercise with mild injury

I currently have a pain down the front of one of my legs around the ankle/shin area. I believe this is due to frequent high-intensity running on a treadmill. I would like to continue an equivalent ...
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