Weightlifting is a good way to construct energy, develop muscle mass and maintain bones sturdy and wholesome. Nonetheless, it will also be a high-risk exercise for accidents, particularly to the knees and ankles.
Some widespread knee and ankle accidents in weightlifters embrace:
- Patellofemoral ache syndrome (PFPS) is a situation that causes ache within the entrance of the knee. It’s usually brought on by overuse or energy imbalance by sure muscle groups or improper type throughout squats or different workouts.
- Fats pad impingement is an irritation of the Hoffa’s pads that dwell under the knee cap and work to guard the joint beneath lock as shock absorbers. If the muscle groups across the knees and hips are overloaded, elevated stress will be placed on the fats pads and trigger impingement.
- Ankle sprains are one other widespread harm in weightlifters. They’re brought on by twisting or rolling the ankle, touchdown awkwardly beneath larger challenges and calls for e.g. field jumps with weights or poor approach in energy actions e.g. clear and jerks.
A number of issues weightlifters can do to assist stop knee and ankle accidents can embrace:
- Utilizing correct type. That is particularly necessary for workouts that put plenty of stress on the knees and ankles, reminiscent of squats and deadlifts. Working with a coach, train physiologist or your physio to harness the proper approach is significant.
- Strengthening the muscle groups across the knees and ankles. This can assist to enhance stability and cut back the chance of harm.
- Sporting acceptable footwear in your toes e.g. sneakers with arch assist in case you are flat-footed might cut back the stress on the knee joint throughout a number of touchdown load.
- Warming up correctly. This helps to arrange the physique for train and cut back the chance of harm.
- Cooling down correctly. This helps to scale back irritation and ache after train.
In case you do expertise a knee or ankle harm, you will need to search medical consideration. A Physiotherapist may also help you to diagnose the harm and develop a therapy plan.