Cómo evitar lesiones durante el entrenamiento de fuerza

Common strength training injuries

Lesiones del manguito rotador

El manguito de los rotadores es el conjunto de músculos y tendones que rodean la articulación del hombro. Una lesión provoca la inflamación o el desgarro de estos músculos y tendones, y es una causa frecuente de dolor de hombro. Esto puede dificultar la realización de tareas cotidianas que requieren el movimiento del brazo, como cepillarse el pelo o vestirse.

Rotator cuff injuries are common in athletes who play tennis and baseball, or construction workers, since the injuries are caused by repetitive overhead motions.

The two main types of rotator cuff injuries are a rotator cuff tear, which can develop after an injury or if you dislocate your shoulder, and tendinopathy, which is pain around the tendons of your rotator cuff because they cannot repair themselves. Tendinopathy is usually a result of wear and tear over time.

A doctor or physiotherapist can examine you and ask you to perform certain movements if you suspect you have injured yourself. An X-ray or ultrasound scan might be necessary to diagnose a rotator cuff injury. You might be referred for physiotherapy, given steroid injections, or require surgery, depending on the severity of the injury.

Tirones de isquiotibiales

Your hamstrings are strong bands of tissue located at the back of your thigh, and injuring them causes the tendons or muscles to strain or tear. Pulling your hamstring happens when one or more of the muscles gets stretched too far. This is usually a result of sudden, powerful movements, and can occur when you are running, jumping, or lunging.

You are more likely to develop a hamstring injury if you have already had one in the past. While they typically cause relatively little pain and have a short recovery time, there are three grades of hamstring injuries. A pull can take days to heal, but a grade two or three tear might take weeks or months to heal fully.

Hernias discales

A herniated disc - sometimes called a slipped disc - is a common back injury. We have vertebral discs between each vertebral bone in our spine that act as cushions. They help to absorb impact and guide movement in the spine. When they rupture and herniate, it can be painful and may cause symptoms to travel down your legs as pressure is put on your nerves.

This type of injury can be caused by a sudden extreme movement or by repetitive poor movement when weightlifting, which is why good form and correct technique are essential.

Symptoms of a herniated disc include pain or decreased sensation in your back, buttocks, thigh, and calf. You might also experience numbness or a tingling feeling and weakness in your muscles.

Your doctor will be able to examine you and identify which area of your spine has been affected, based on the location of your symptoms. It's important to be aware of the 'red flags' for back pain to look out for - if you have any of these, you should seek urgent medical help.

Una hernia discal suele mejorar lentamente. Si el dolor es muy intenso, es posible que al principio tengas que guardar reposo, pero el ejercicio suave posterior puede ayudar al proceso de curación. Es importante empezar despacio y aumentar gradualmente la actividad física de forma segura. También pueden recetarse analgésicos.

Tendinitis

A tendon is a band of tissues attaching your muscles to your bones. Tendonitis is the irritation and inflammation caused by micro tears in your tendons, prohibiting them from performing a smooth, sliding motion as normal.

Tendonitis is commonly caused by minor stress and repetitive motions. However, it may also be a result of sudden impact or injury.

The symptoms of tendonitis include slight pain during or after a workout, which persists over time and after a period of rest. It might intensify to a burning sensation and lead to swelling or redness in the affected area. Tendonitis commonly occurs in the base of the thumb, wrist, shoulder, knee, elbow, hip, or Achilles tendon.

Codo de tenista

Tennis elbow is when you have pain around the outside of your elbow. Its medical term is lateral epicondylitis, and it is often caused by repetitive movements of the wrist and arm.

Despite its name, however, this injury affects more than just athletes, as it can affect anyone whose job includes those types of motions, including painters, plumbers or butchers.

El codo de golfista (epicondilitis medial) es similar al codo de tenista, pero el dolor se siente en la cara interna del codo.

El dolor del codo de tenista se produce principalmente donde los tendones de los músculos del antebrazo se unen a una protuberancia ósea en la parte exterior del codo. Es posible que el dolor se extienda al antebrazo y la muñeca.

Aunque el codo de tenista puede afectar a cualquier persona, es más frecuente en adultos de 30 a 50 años y en quienes utilizan una técnica deficiente al practicar deporte.

Cómo prevenir las lesiones musculares

Ollie Kerr, fitness coach, adds that, as well as happening as a result of performing too much exercise too quickly, these injuries can occur when you lift weights that are not appropriate for your current ability level. Any changes to the intensity level of the workout should therefore be made gradually over time.

Alongside rest, he recommends eating a good diet and remaining hydrated to speed up the recovery process. Ice, compression and elevation can also be effective techniques for the initial treatment of the majority of sport-related injuries.

La importancia del calentamiento y el enfriamiento

"The aim of the warm-up is to increase heart rate and subsequent blood flow, which allows more oxygen to get to muscles to prepare them for exercise, and helps prevent injury," explains Kerr. "It is therefore extremely important to warm up prior to taking part in any form of exercise."

A study with rabbits actually supported the idea that warming up provides a protective mechanism in the muscle, which reduces the chance of injury. The study found that this protective mechanism requires greater length of stretch and force to produce a tear in the rabbit's muscle.

Del mismo modo, enfriarse después del entrenamiento es tan importante como hacerlo durante el mismo. Ayuda a regular el flujo sanguíneo, dando al corazón y a los vasos sanguíneos la oportunidad de relajarse tras la actividad física.

Kerr sugiere hacer footing en el sitio para calentar. Combínalo con movimientos y ejercicios grandes y dinámicos en los que muevas el cuerpo en toda su amplitud de movimiento. Esto prepara el cuerpo para el entrenamiento de fuerza, mientras que los ejercicios estáticos en los que mantienes una posición son más beneficiosos al final del entrenamiento.

En busca de consejo

It might be wise to contact your doctor if you have sustained an injury, and pain or discomfort continues despite resting. Kerr also suggests consulting a qualified fitness instructor or personal trainer before starting a new strength-training routine. They can help you develop an effective and achievable strength-training programme and ensure you are doing exercises properly.

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