Tuesday, 07 August 2012

Fw: The 7 biggest injury risks in the gym

Sent from my BlackBerry® wireless device

From: Sports Performance Bulletin <info@email.sports-performance.com>
Date: Tue, 7 Aug 2012 11:15:03 +0200 (CEST)
To: Mondli Linda<shekefula@gmail.com>
ReplyTo: sp_info-reply@email.sports-performance.com
Subject: The 7 biggest injury risks in the gym

If you do not wish to receive any further messages from this Group please click here to unsubscribe
If you are having trouble viewing this email, please click here

Dear Athlete,

Did you know that your biggest threat of injury in the gym derives from your technique?

You are your own worst enemy and the most common gym-based injuries occur as a result of lifting heavy weights or performing awkward exercises incorrectly.

We all use the gym and we all know the risks involved in operating the machinery but we have to use these facilities in order to produce optimal sporting performance.

A large part of an average training week, regardless of your sport, is spent in the gym training and conditioning your body in preparation for your next competition or match. Due to the vast amount of time you spend there, it's only natural that this is the most likely place you will suffer an injury - and what's worse is that more often than not you are going to be responsible for it!

And then what?

You put it down to bad luck or just one of those things that happen, spend weeks unable to train and then eventually pick up from where you left off... only to injure yourself all over again.

It's a vicious circle you simply can't afford to be trapped in.

Wouldn't it be great if you could injury-proof yourself against these gym injuries? You can work out and be safe in the knowledge that you are performing every exercise with the best technique and without risking injury.

The frustration of being unable to work out, the time spent unable to compete and the pain of the injury can all be prevented with a little guidance.

That is why Sports Injury Bulletin has introduced a brand new series highlighting the injury risks associated with everyday exercises.

We will highlight and analyse some of the top injury-causing gym exercises, giving clear explanations of the exercise rationale, mechanics, technique errors and corrections - and the injuries you could end up with if you don't pay attention.

This series has invaluable tips for anyone involved in coaching, performing or training.

Australian physiotherapist and sports coach Chris Mallac focuses on the exercises that are performed everywhere, every day, at every level. They are practiced by therapists, individual exercisers, trainers and coaches alike, for rehab, maintenance and performance.

We explore the nature of some common gym-based exercises and show you how to avoid injury and maximise the specific benefits most relevant to you (or your client).

What matters in all cases is correct execution - and the risk of injury that arises from getting it wrong. There is a real risk here and faults in your technique will leave you exposed.

*Special Offer: Sports Injury Bulletin membership*

For just $9.97 you can take up our Sports Injury Bulletin membership which includes:

  • Full access to the entire Gym Injury Series, available online immediately
  • Access to the up and coming issues of Sports Injury Bulletin with many more essential sports injury prevention and rehabilitation articles for athletes, coaches and physios
  • The four latest issues of Sports Injury Bulletin - value $68
  • A special new report on 'Recovering from Lower Body Injuries' - value $29.50
  • Special Report: 'Weak Buttocks Ruin the Runner' - value $29.50
  • Special Report: 'How to keep injury free all season' - value $29.50
  • An Injury Management Special Issue of Sports Injury Bulletin - value $17
  • Special Report: 'How to Recover from the Most Common Injuries' - value $29.50
  • 'Back Pain' special issue - value $17
  • Special 8-week Proprioceptive training program - value $59
  • Access to our online members' area, where you will find back-up copies of each issue PLUS all your gifts PLUS special offers for members
  • Access to our thriving online community where sports people meet to share views and experiences

All this information is worth over $270.00 but it's yours today for just $9.97!! That's a small price to pay to 'injury-proof' yourself all season!

Click here to subscribe today or read on to find out more.

Just to reiterate at the outset: none of the exercises highlighted in this gym series are 'wrong' or 'bad'. But there are wrong ways to perform an exercise, and wrong body/joint types to be performing an exercise, as we will see below.

Best Wishes


Jonathan Pye
Editor, Sports Injury Bulletin

Some Common Gym Exercise Technique Faults...

The Deadlift

The first in our series of gym injuries is the deadlift. The basic aim of the deadlift is to lift a weight from the floor up to the hips, then lower it again while bending from the hips and knees.

Deadlifting is commonly used to develop overall body strength and as a result is extremely popular. It requires the use of almost every muscle group in the body and is particularly useful for:

  • General body conditioning
  • Sports that require a large expression of muscular strength and power
  • Shoulder rehabilitation (due to the fact the exercise requires a considerable amount of scapular control)

The Injury Risk:

The areas most susceptible to injury due to incorrect lifting technique include:

  • Lumbar Spine
  • Shoulder
  • Cervical Spine

Any injury related to the spine can be life threatening let alone injury threatening so it is vital you know the correct way to perform any exercises that relate to it.

For an in depth look at the correct deadlift technique take out our trial offer today.

What are you doing wrong?

Chris Mallac details four common technique faults which are responsible for deadlift induced injuries. Here is one example of a common technique fault when performing the deadlift:

Excessive lumbar spine flexion during lift

This is possibly the most dangerous fault. By allowing excessive posterior pelvic tilt and lumbar flexion, the lumbar spine discs are extremely vulnerable to injury. The risk potential is created by several factors, but the main complication is that the erector spinae muscles lose their mechanical ability to stop the gravitational anterior shear force of one vertebra on the next.

By contrast, when the spine is kept in neutral or slight extension, the erector spinae muscles are able to control the dangerous shear force.

Correct deadlift technique and alternative exercise suggestions can also be found in this article in the Sports Injury Bulletin newsletter. Click here to take out a trial membership today!

Upright Row Injury:

The basic aim of the upright row is to lift a weight from the hips up to the chin and lower it back down. This is achieved by holding a barbell with a pronated (palms facing lifter) grip with the hands from 7.5cm-20cm apart.

The weight is lifted in line with the vertical axis of the body to the upper thorax/chin level and then down to the hips again.

The upright row involves multiple joints and are commonly used to develop shoulder strength and size, which means it can be used by body builders and athletes alike.

The Injury Risk:

The primary musculoskeletal area susceptible to injury from incorrect technique is the shoulder.

When the arm is abducted away from the body into the shoulder elevation, some amount of shoulder external rotation is also needed.

The biomechanical nature of the upright row makes it difficult to allow external rotation to occur, thereby making the exercise risky for the shoulders.

Incorrect lifting can also place serious pressure on the lumbar and cervical spine which can lead to long term complications.

For an in depth look at the correct upright row technique take out our trial offer today.

What are you doing wrong?

Chris Mallac details four common technique faults which are responsible for upright row induced injuries, one of which is:

Excessive weight on the bar

This is possibly the most dangerous technique fault. If the initial weight of the bar is too great, the lifter will initiate the movement by flexing at the hips/trunk and using some back extensor force.

The spine is forced into a degree of extension during the upward phase of the lift, compressing the lumbar spine joints.

Alternative exercises to the upright row can be found in Sports Injury Bulletin - click here and take out a trial membership today or read on to find out about more gym injuries.

The Chin Up and Lateral Pulldown:

The chin up and lat pulldown belong to the group known as the 'vertical pull' exercises.

The basic goal of the lat pulldown is to pull a weight (in effect, a moving bar) from above the head down to the chin (or below it), and then control the weight back up again.

In the chin up, the goal is to hold a stationary bar and lift or pull the body up from a hanging position until the chin clears the bar. The chin up is considered one of the 'big two' when it comes to upper body exercises (the other being bench press).

The lat pulldown is a close cousin designed for those whose large body mass or inherent weakness in the associated muscles make a chin up unsuitable.

Chin ups have long been used as a physical performance test by the armed services, athletes and most male gym-goers.

The Injury Risk:

The primary musculoskeletal areas susceptible to injury from incorrect lifting technique are:

  • Shoulders

The primary concern is that the anterior shoulder structures (anterior labrum, ligaments and biceps tendons) can be 'overstretched' if the scapulae are allowed to tilt forward at the end/top of the lift (at the top of the chin up or when the bar is at chin level with pulldowns).

If the scapulae tilt forward at this point, the head of the humerus moves forward in relation to the glenoid and the anterior shoulder structures can be injured.

The risk here is if the cervical spine is allowed to extend during the lift, which would occur if the lifter is looking up or if the bar is pulled behind the head.

For an in depth look at the chin up and lat pulldown technique and other variations of how to perform them, take out a trial membership today.

What's coming up in Sports Injury Bulletin?

Our extensive gym injuries series, covers the following topics in issues of Sports Injury Bulletin:

  • Romanian deadlifts
  • The Shoulder Press
  • Dips
  • The Leg Press

Chris Mallac brings his expertise to a subject that simply cannot be be ignored. This is your chance to build a library of invaluable information focused on avoiding injury in the gym.

But that's not all...

Take out a trial membership today and you can also read these fascinating articles:

  • Achilles Tendinopathy: a life-long battle?
  • Making Weight: a dark and dangerous art
  • Throwers and jumpers: an injury round-up
  • Iced Up: can cold treatments aid recovery
  • Weak Buttocks? No more excuses!
  • There's so much more to stretching than just stretching
  • It's a knockout! A beginner's guide to sports concussion
  • Medical hazards of triathlon
  • How to keep amateur club players healthy and happy
  • Femoral neck stress fracture, the runner's nightmare
  • How much drinking water is too much?
  • Overtraining: a lot more than too much of a good thing
  • Training disabled athletes: a professional beginner's guide
  • Just an ankle sprain... that won't do as it's told
  • Fast bowlers, bad backs and a lot of lop-sidedness

Sports Injury Bulletin is an essential resource for all athletes, coaches and physios who are serious about sports injury prevention. Every issue is packed with preventative tips and rehabilitation advice - bringing you the latest sports science research in an interesting, concise and enormously beneficial newsletter.

Try out Sports Injury Bulletin for just $9.97 with our trial membership offer - Click here to get started!

Meet the members who love Sports Injury Bulletin

It's easy to see why Sports Injury Bulletin has become the trusted source of answers, practical advice and guidance on injury management, treatment and rehabilitation for coaches, athletes and injury professionals all over the world.

And I'm certain that you'll come to rely on it too.

Here's what our global community of members have been saying about us in recent months:

"Sports Injury Bulletin is great value for money. It's so informative and full of up to date research. This makes it so far ahead of the competition and has helped me alot with rehab of my osteopathic patients and pushing new boundaries with my PT clients."
Dan Levick, Osteopath and Personal Trainer

"I appreciate the quality of the contributing authors. Specifically, obtaining insight from their experience on effective methods they have found in helping various clinical presentations. My practice is not purely sport med, however I utilize sport med principles and practice in management of my general public patients, drawing on tips/tricks I have gained through reading SIB. I like the format of providing the didactic/theory and mechanism of injury information, followed by practical, step by step treatment/rehab advice, and then following up with case reports."
Gord McMorland, Chiropractor

"Our subscription to Sport Injury Bulletin is allowing us to keep an eye on significant developments in the sports medicine and sports performance industries. It provides an excellent guidance tool to the research articles themselves, which contain the specific details of the experiments conducted and its findings."
Darren Stanborough, Physio, Fulham Football Club

"I like the scientific and biomechanical bases presented in the Sports Injury Bulletin newsletter. It has become a vital resource, providing me with practical tests and exercises to help the athletes who come to see me for advice."
Yvonne Bontekoning, Sport Podiatrist and Running Trainer

"Sports Injury Bulletin has helped me in both my professions. As effective treatment to my patients and as preventive recourse to my Martial Arts Practitioners. Your recourse to the latest techniques for rehabilitation and injury prevention has put me in the top five of Physical Practitioners in my city. My sincere thanks to you and your team."
Pervez B Mistry, Physical Therapist & Martial Arts Trainer

You can take advantage of our trial membership package today for just $9.97 !

This exciting Sports Injury Bulletin membership comes with:

  • A Welcome Package worth over $270
  • A money back guarantee: If, at any time, you decide that Sports Injury Bulletin is not for you, we will cancel your membership and refund your payment in full. Everything you've received is yours to keep.
  • The opportunity to receive all future issues of SIB at the special rate of $97.50 every six months.

For just $9.97 you can stay up to date with all the latest prevention, treatment and rehabilitation information meaning you stay miles in front of your competition. Exactly where we think you deserve to be!

Today's exclusive Sports Injury Bulletin
membership offer:

US$270.85 value for just US$9.97

Use the link below to join now. For just US$9.97 you'll receive a 2-month trial subscription to Sports Injury Bulletin.

Here is a reminder of what you will receive as a Sports Injury Bulletin member:

  • Full access to the entire Gym Injury Series, available online immediately
  • Access to the up and coming issues of SIB with many more essential sports injury prevention and rehabilitation articles for athletes, coaches and physios
  • The four latest issues of Sports Injury Bulletin - value $68
  • A special new report on 'Recovering from Lower Body Injuries' - value $29.50
  • Special Report: 'Weak Buttocks Ruin the Runner' - value $29.50
  • Special Report: 'How to keep injury free all season' - value $29.50
  • An Injury Management Special Issue of Sports Injury Bulletin - value $17
  • Special Report: 'How to Recover from the Most Common Injuries' - value $29.50
  • 'Back Pain' special issue - value $17
  • Special 8-week Proprioceptive training program - value $59
  • Access to our online members' area, where you will find back-up copies of each issue PLUS all your gifts PLUS special offers for members
  • Access to our thriving online community where sports people meet to share views and experiences
Remember, all this comes with a Risk Free Guarantee: If you are not completely satisfied you can cancel and get a full refund.

TOTAL VALUE: $270.85 yours at a massive 95.8% discount: just $9.97 WITH our Sports Injury Bulletin membership. This is strictly by invitation only. Don't miss out!

Click here to go to activate your Sports Injury Bulletin membership now

Sports Injury Bulletin is published by P2P Publishing. Our UK office is located at 33-41 Dallington Street, London, EC1V 0BB, United Kingdom. Tel: 0845 450 6402 between 09:00 and 17:30 GMT, Monday to Friday.

Our American office is located in 16850-112 Collins Ave 344, Sunny Isles Beach, FL, 33160, United States of America. Tel: 305-956-3992 between 09:00 and 17:00 EST, Monday to Friday (answer phone all other times).

No comments:

Post a Comment