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Common Weightlifting Injuries and Avoiding Tips


a guy lifting dumbbells

When it comes to exercising and using heavy gym equipment, we always stress the importance of your safety. Although weightlifting has plenty of benefits, doing it improperly can lead to several injuries and mishaps.

For today's article, we want to share with you a list of common weightlifting injuries including tips on how to avoid them. Here's everything that you need to know:

a guy lifting dumbbells

Disc Herniation/ Degenerative Disc Disease

Disc Herniation is usually caused by poor lifting habits. Symptoms include localized back pain and numbness that travels down the legs.

Poor posture, especially when lifting or simply exercise can be considered as the culprit for Disc Herniation. So, make sure to practice the right posture to avoid this type of injury.

a girl lifting barbell

Shoulder Impingement

This injury occurs when the rotator cuff and the bursa are inflamed, thus narrowing the spaces between the two bones. The shoulder impingement usually occurs on gym buffs who use overhead motion regularly whether on sports or during an exercise routine.

a guy strapping his hands

Patellar Tendonitis/Knee Pain

Another common injury that occurs when you work out too much or do a strenuous activity from time to time is the patellar tendonitis. This common injury is characterized by pain below the kneecap. And that is why, if you are suffering from great pain, you should rest your knees and try avoiding putting stress on it while the knee is still inflamed.

Consider also checking how to do your squat as this might be what has caused your injury.


Achilles Tendonitis

Another injury that you can commonly acquire when you do your weightlifting exercise in the wrong manner is the Achilles tendonitis where you will feel the pain at the back part of the heels up to the Achilles' tendon.

For those who are suffering from Achilles tendonitis, the best thing that should be done is to rest your feet to decrease the inflammation.

Tips On How to Avoid Injuries


Stretching up and doing your warm-up before your exercise will also help prevent accidents and mishaps. If you don't warm-up, you are at a higher risk of twisting a joint or using the wrong hand or feet during a routine.

Use Proper Form

With weightlifting being considered as an advanced form of exercise, it is only important to follow the proper form as this is the quickest way for you to prevent getting hurt. 

Get a Spotter

A spotter will help you avoid accidents when lifting free weights. If you don’t have a friend who works out with you, you can always ask someone around the gym to be your spotter.

We know that weightlifting is really dangerous, especially when done the wrong way. So make sure to be very careful when lifting weights to avoid the injuries that we listed above, or any sort of accidents at the gym. 


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