Best Chronic Pain Management

Chronic pain management can be challenging, especially if it involves muscles and ligaments . Sometimes it may take a combination of treatment methods before the victim can get back to his feet. If you experience a chronic muscle pain, it is always advisable to consult your doctor to devise a proper treatment plan with an aim of reducing your pain and increasing your ability to function. A combination of treatment methods may include home remedies as well as medication and surgery, to ensure that the pain goes away completely and the affected muscle goes back to its normal function.

Home remedies

Improving sleep, reducing stress, and eating a balanced diet are some of the home remedies you can implement to treat long-term injury in the muscles or ligaments. According to information published in webmd.com, home remedies for long-term pain management can yield best results if conducted in the right manner. Here are some of the components of home remedy treatments for chronic pain:

Getting adequate sleep

Sleep is very important as it gives your muscles a recess so they can rebuild and function better. To get the best results in sleep, you should set sleeping and waking up times and stick with the routine, even during weekends. Light exercises during the day may help induce sleep at night, but avoid taking any food that contains caffeine. Avoid evening naps and instead stick with your sleep routine. This gives the affected muscle enough time to heal and recover from injury.

Handle the injury immediately

With immediate proper remedies, injuries are likely to heal faster. For chronic injuries in muscles, it is advisable to deal with them as soon as they happen. Delayed treatment makes the place harder to treat as the condition develops further into the affected muscle.

Staying active

Developing an exercise routine is one of the best methods to treat chronic pain at home. However, before you start a workout program, talk to your doctor to devise a workout program that can work best for your situation. You can do regular aerobics such as walking, swimming, or stationary biking among others. If your joints are stiff, you can take a warm bath to relax them. Experts also recommend water exercise where a victim finds it difficult to walk. To get the most from your workout program, schedule it at times when you have the most energy.

Eat a balanced diet

Eating healthy, reducing stress and avoiding smoking or drinking can improve your chances of healing from a long-term injury without going to hospital. Good food replenishes lost nutrients that help in recovery of damaged muscle. Reducing stress through relaxation therapy such as meditation and breathing exercises can promote healing faster.

Use the right tools for support

Assistive devices can help you walk easily with an injury. Consider using walking cranes and extended doorknobs to help you with daily movement from one point to another. You can also perform light massage on the affected part using recommended ointment.

With these tips, you are likely to manage long-term pain without going to hospital.

Injury Prevention for Young Athletes

Sports are the healthiest activities for young athletes. The physical fitness, self-discipline and coordination will improve as they participate more in sports activities. In addition, the kids will have better chances of enhancing and learning teamwork, which is one of the important factors for personal growth.

Since the kids are still developing, they will be more susceptible to injuries, compared to adults. Most of the injuries are steered by overdoing a sport, which might cause a long-term problem. However, there are several ways to prevent kids from injuries.

Here are some of the tips that will guide you in ensuring that the kids are safe enough from severe injuries:

Warm Up Prior Playing

It is very important to engage the kids in warm ups or stretches before they start playing any game. It is advised to set aside some time before every game. This time should be used for practice and for warm up before they can engage in the main game. The kids will release the muscle tension when they stretch, which also reduces the chances of sprains or muscle tears. Setting aside about 10 to 15 minutes will be good enough for the kids to jog, or do some light exercise. After that, they can stretch and hold every stretch for about 20 seconds.

Wear the Right Ge

It is important that kids wear the right gear for whichever sport that they are engaging in. The sport gear must also fit well, as they are practicing. This will help them to get used to the gear early enough before they can start gaming. The equipment like shin guards, helmets, rubber cleats, shoes, sunscreen, mouth guard and any other relevant gear will help to prevent injuries.

Consider Resting

It is important to give every kid a rest during the games and practices. Kids must also be encouraged to tell us about any injury or pain that they are undergoing. Also, if there is any medical condition or illness, kids must be given enough rest or the recommended time of play. Also, there must be 1 or 2 days between the active sports week. The sport must also be altered to avoid consistent injuries.

Hydration Counts

It is important to know when kids are dehydrated, along with any disease related to heat. Despite the illness or any medical condition, it is advised that every child should carry a bottle of water. Safe Kids Worldwide encourages that kids should drink water at least 30 minutes prior to playing. Also, it is advised that kids should take the water after every 20 minutes between games.

As a coach, you must be well equipped with the right ways of preventing the kids from getting hurt in the process of playing. You must set relevant guidelines that parents and athletes can follow in the event of playing or practicing.

Reducing Scar Tissue Yourself

According to the Wikipedia, a scar is an area of fibrous tissue that replaces the normal skin post injury. Formation of scars, or scarring as many call it, is part of the body’s natural healing process. There are many types of scarring depending on the injury and each of them differs in structure as well as severity:

  • Keloids are a serious type of hypertrophic scars that can grow into large, tumorous neoplasms. Cosmetic issues like acne, piercings or surgery often trigger these scars, and because they are just inert masses of collagen, they are not cancerous.
  • Atrophic scars are triggered by loss of supportive structures causing sunken recesses with a pitted appearance. The scars are usually a result of acne, surgery or skin infections like chicken pox.
  • Stretch marks are also a form of scarring which results to sudden stretching of the skin as the name suggests. This often happens in pregnancy, obesity and tension during the healing process around joints.
  • Hypertrophic is the name given to scars that occur when there is excess collagen production in the body. As a result, the person affected will see a red raised lump on the skin.

Scars should not be left unattended because they may grow into serious painful conditions starting with pain to decreased flexibility. Though you might not be in a position to handle all scars at home, these are some simple ways you can reduce scar tissue yourself:

Apply a cream or lotion on the scar and rub across the muscles without inflicting pain to yourself. This works because the lotion is absorbed by the scar tissue making it easy to lift after rubbing. Do not apply too much pressure to the scarred part to avoid further injury. This is called cross fiber therapy because you work on scar tissue fibers to lift them away from the skin.

Another way to reduce scar tissue by yourself is using the famous hot and cold therapy. This is often done to complement cross fiber therapy as cold water reduces blood flow to an affected part to reduce pain when rubbing while the hot water allows blood to flow back to the area after treatment.

The health authority Livestrong feels that you can reduce scar tissue in one of the following methods:

  • Buy a silicone sheet from a drugstore and apply it to the wound to mature and flatten out scars. Do this every day until you notice changes and for added effects, you can massage the area in circular motion to distribute collagen fibers. Seek the guidance of a physician during the first few days of reducing scar tissue alone to learn how to do it without aggravating the injury.
  • You can cover an open wound with adhesive bandage, gauze or tape and change it daily to keep the area clean. When changing the dressing, reduce scar tissue by washing off scabs that form around it. This will allow even healing without the likelihood of increased scarring.

Whatever method you use to deal with scarring, add some stretching because according to bodylogichealth it helps strengthen the muscles for faster healing. You can take any approach to reducing scarring but ultimately, the best do it yourself method involves;

  • Ice/cold water therapy
  • Cross Fiber manipulation
  • Heat application
  • Stretching

Follow this routine everyday and then be patient with your body as the time it takes to heal fully differs depending on parameters unique to your anatomy.

Repair a Torn Muscle

We humans tend to overdo a little every now and then. We actually don’t care, we just keep going and in this endeavor of doing everything at once, we end up hurting ourselves. Muscle sprains are now a sad reality of a human life. We all have gone through this at some point in our lives. Smart among us is the one who keeps taking break from such activities every often and allows his muscles to relax.

We all need to take breaks and allow our muscles to relax and avoid muscle sprains. Muscle torn and strains are severe and they can turn lethal with time. One should always go for proper treatment when exposed to any of such scenarios. We bring to you a set of treatments which will answer your most frequently asked question ‘How to Treat a Torn Muscle?’ But before that, we will divide the injury into grades.

  • Grade 1: These injuries are mild and they are known to create a little discomfort.
  • Grade 2: These grade injuries are known to increase the discomfort by a little and in later stages it is known to restrict high level activities.
  • Grade 3: These injuries are severe and require immediate medical attention. One needs to visit a doctor and get some pain killers injected.

These are some steps and measures which can help in treating a torn muscle:

  • Rest: Doctors from the different corners of the world recommend the same. They say 70 percent of muscle sprain cases are solved by taking proper rest. If you tend to continue working with a sprained muscle then you will end up hurting yourself bad and beyond repair.
  • Stretching: Stretching is proved to be beneficial in cases of athletics. People who play sports know the value of stretching. It is recommended before and after practice sessions.
  • Ice: Ice is known to do magic in such situations. A packet of Ice on freshly sprained muscle can make the pain go away in minutes. It leaves no trail of pain behind. Doctors suggest that the coolness of Ice allows the sprained muscle to freeze and saves it from further damage.
  • Understanding Strain and then treating it: Some muscles strains are meant to be treated with Ice packets while some are meant to be treated with heat therapies. Read more on Wikipedia and understand the kind of muscle torn you have before treating it on your own.
  • A Little Warm-Up: This is no treatment but a precaution that will keep you safe from all the problems related to muscles. Little warm-up everyday ensures proper flow of blood in muscles which allows muscles to grow strong and flexible and they develop the ability to undergo the stress and avoid fatigue.
  • Anti-Inflammatory sprays and medicines: Heat related sprays are a strict No. One should always rely on Anti-Inflammatory sprays and medicines for treatment of torn and sprained muscles. These medicines are known to have lethal side-effects and it is always suggested to get permission from your doctor before bringing it in use.

Symptoms And Rehabilitation Protocol For Whiplash

The medical term used for “whiplash” is cervical acceleration-deceleration (also abbreviated as CAD) trauma & can be diagnosed via CAT scan, magnetic-imaging or/and ultrasound. The term “whiplash” was 1st used in the year 1928 to describe common soft-tissue neck injuries, also called neck strains or neck sprains. Whiplash is one of the more common neck injuries that results from automobile accidents & affects approximately 1-million people every year. Although being involved rear-ended in a vehicle collision is one of the leading causes of whiplash injury, your neck can also get injured in various contact sports.

Whiplash Symptoms

The symptoms can take a day or more to develop, meaning being pain-free at the time-of accident is not a guarantee that your neck has not been injured. The symptoms of whiplash can include:

  • Headache
  • Pain
  • Stiffness
  • Back pain

Whiplash can occur when an injury (usually a rear end car-collision) causes a rapid movement of the neck and head, resulting in trauma-to the neck muscles and the ligaments. The pain from whiplash may be chronic & at times hard to relieve. Other whiplash symptoms can include:

  • Dizziness
  • Burning or/and prickling of affected neck area
  • Shoulder pain

At times, one can experience problems like:

  • Memory loss
  • Difficulty when concentrating
  • Irritability
  • Nervousness
  • Depression
  • Problems sleeping
  • Fatigue

In case you were in a car collision and you experienced whiplash, you may have long term or temporary neck problems. At times you may have:

  • Fever
  • Swollen glands
  • Nausea

It is also quite common to get a tingling or a sharp pain which starts from your neck & travels all way down your back. This soft tissue injury affects the intervertebral joints, the discs, the ligaments, the cervical muscles & the nerve roots.

Those with the condition can experience a sudden-onset of neck pain when the causative activity occurs. However, at times the patient can experience little-or-no pain at the time. In such instances, the symptoms can increase over the next 2-to-3 days & may be most prominent at night or early in the morning. The pain that is associated with whiplash may be dull or sharp and can increase with every movement or every sustained posture (like sitting at your computer in a poor posture). According to WebMD the pain is commonly felt in your neck & can occasionally radiate into your arm(s), shoulders, or head (leading to headaches). A patient with whiplash can also experience neck stiffness or restricted-movement in the neck. At times a patient may feel their head is quite heavy and may experience difficulty when lifting their head-off a pillow. Pins & needles, weakness or numbness can at times be felt in 1 or both of the arms, hands & fingers.

Whiplash Rehabilitation

Prior to commencing rehabilitation, all patients with whiplash need to undergo a thorough assessment from a medical-professional in order to rule out other serious injuries (like spinal fracture). Success rate-of rehabilitating patients with the condition is mainly dictated by the patient’s compliance. A key component of whiplash rehabilitation is resting sufficiently from all activities which increase the pain until the patient is symptom free. Some activities which put large amounts-of stress through the patient’s neck need to be minimized. They can include:

  • Standing/lying in a poor posture
  • Prolonged sitting
  • Head looking-down activities
  • Shoulders-forward activities
  • Lifting

Getting rest allows your body to start the natural healing process in absence of any further tissue damage. Besides getting rest, you can also apply ice or cold compresses to your neck & shoulders on & off for every 20 minutes-intervals in the 1st 24 hours after the injury. Do not apply the cold compresses or ice directly to your skin; wrap it in a towel.

Always maintain a good posture. Do not slump or scrunch-down into an overstuffed recliner. You should also avoid doing any kind of body movement which would otherwise aggravate the inflamed neck ligaments and muscles. If you’re unable to hold up your head, consider buying a soft, cervical-collar.

Tips

Gradually ease back into your regular activities but stop immediately-at-the 1st twinge of pain. Nerves of your back are quite susceptible to reinjure, more than the other areas of your body.

Don’t try to power-through a whiplash injury; it isn’t a simple muscle sprain but a complex-injury with trauma to areas full of nerves. Proper self care & medical treatment can prevent the development-of chronic neck pain.

If the whiplash injury turns-out to be much more severe than you initially thought, you can seek the advice-of an attorney/lawyer on how to proceed-with the insurance company.

Shoulder Injury Rehabilitation Exercises

Shoulder injuries can be quite disabling. The movement of the joints in the shoulder region allows the various parts of the hand to move. If you suffer an injury to any part near the shoulder you are bound to experience paralyzing pain within your hand and even your back. The best thing you could possibly do for yourself if you want to heal completely is to start rehabilitation. There are several amazing exercises that you will find to be very helpful in solving the awful pain in your shoulder. Nonetheless, there are terms and conditions that apply. You do not want to get just any exercise and start doing it. There are principles to be followed.

Exercises for different stages

Early stage rehabilitation usually starts immediately after the occurrence of the injury. The injury is considerably fresh; it is often very painful. During this stage, the objective of rehabilitation is permitting recovery of the tissues while reducing pain and inflammation. It also prevents muscle wasting while beginning shoulder blade exercises. Pole exercises and stretching can help by encouraging movement of the muscles in the shoulder region. Pendulum exercises also enable the patient to regain movement in the shoulder region. To foil the muscle wasting, static or isometric exercises are encouraged. These exercises involve muscles being contracted against some immovable resistance then relaxed after a short while of holding. These exercises are almost painless.

The other type of rehabilitation according to sportsinjuryclinic.net is the mid stage shoulder exercising. The aim here is to recover total or normal movement as well as improve control of the shoulder blade. You will only move on to the mid rage shoulder exercises once the patient can comfortable perform the early stage rehabilitation exercises. To improve flexibility of the shoulder pole and wand exercises are encouraged. Resistance bands can also be incorporated in this stage.

Late stage shoulder rehabilitation is aimed at restoring strength fully to the wounded shoulder. This is where the functional-specific exercises begin. These exercises close the gap between the simple exercises performed for rehabilitation purposes and the normal exercises. Explosive exercises may be included to encourage that different muscles of the body are working. This increases muscle power as may be relevant in sports and generally other daily activities. These exercises are very specific to a certain activity especially in sports. If it is football, the exercises will be limited to the particular needs of this sport.

Rule to observe

The first thing you should always do before you attempt any exercises meant for the recovery of the shoulders is to seek an accurate diagnosis of the extent of the injury. This way you will avoid the unfortunate incident of damaging the shoulder more than it always is injured. Thus says msdlatinamerica.com which advises against doing the exercises without seeking medical help. Tissue damage is very probable if the exercises being performed are not suited for that particular injury. This is more so if the exercises being performed are too intensive for the injury. Always seek the help of a medical practitioner before beginning any exercise program.

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Knee Injuries: Preventing Before Suffering

The knee is the largest connection point of our body. Unfortunately they tend to get injured. Here, we’re going to talk about the most useful ways to prevent various knee injuries. But first, let’s briefly look at the structure and the common injuries of knees.

Structure of the Knee

The knee is the connection point of three major bones of our body. Rather than using the complex medical terms we can just call them thighbone, shinbone and kneecap. The other elements are:

  • Cartilage: This is the lubricant between bones to reduce friction. They also work as “shock absorbent”.
  • Ligament: These are the long and flexible rubbery substances that connect the knee bones with one another.
  • Tendons: These agents connect muscles to the bones.

Knee Injuries

Now, let’s learn the common injuries suffered by our knees:

  • Fractures: Kneecaps are most vulnerable to all kinds of fractures. The end of thighbones and shinbones can also suffer fractures. High energy trauma is the most common cause of knee fractures.
  • Dislocation: This refers to the abnormal movement of bones. Dislocations are especially common among people with naturally faulty knee structures. For others, it happens due to heavy falls mainly.
  • Cartilage Injuries: Cartilage injuries are mostly common among athletes who participate in high-demand sports like football, soccer and sprinting. These injuries usually take the longest to heal.
  • Tendon Tears: These can happen to anyone but middle-aged people are more vulnerable, especially if they’re into jumping or running sports.

This article is mainly about prevention methods against knee injuries so we’re now going to concentrate on that. You could visit OrthoInfo to get a more detailed idea about knee structure and injuries.

Preventing Knee Injuries

Now, let’s see how we can prevent these injuries from occurring in the first place. Notice how some of them are applicable for the whole skeletal structure rather than “just” the knees.

1. Lack of support is the main cause of knee injuries. Don’t avoid exercises that focus on knee muscles. Make them strong and shock resistant. In addition, use knee guards during high-demanding sports.
2. Don’t overexert yourself. Muscles become stressed and stretched if you put too much pressure on them leading to tendon tearing.
3. Avoid activities like running downhill because they put high pressure on your knees. When you run downhill, your knee ligaments have to endure abnormal movements and rotations that could lead to serious damages.
4. Know your strength. Don’t bend and pull up things that require exerting way too much strength than you can endure naturally. This is another good reason for ligament tearing. It’s also the leading cause for back injuries.
5. Avoid shoes that do not provide proper balance. First thing you need to get rid of is high-heeled shoes. They don’t provide good arch support and creates imbalance between your shinbone and kneecap.
6. If you’re a runner, replace your running shoes after every 500 miles (or once in every 3 months).
7. Do not jump to heavy workout routine if you’re a beginner or if there’s a big time interval between your last and current routine. Always start and finish exercising with various stretching that facilitate your knee muscles.
8. Consider training under a professional. They’re able to direct you toward the right movement techniques.
9. Do not carry heavy objects with just one hand if you can’t avoid it at all.
10. Fasten your seatbelt whenever you get on a vehicle.

Remember, you also need a strong bone structure. Don’t forget your dairy products in addition to dark-green and leafy vegetables. Knee injuries are never fun since they sometimes tend to cause irritation long after healing. WebMD and Wikipedia can help you if you’re looking for a more in-depth and specific types of knee injuries and prevention techniques.

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Avoid Injuries At Work

Work related injuries continue to plague the work industry. This is costing the economy billions of pounds annually. According to the hse.gov.uk, workplace injuries have been declining gradually. For instance, the number of people killed at work has reduced by 50% compared to two decades ago. Non-fatal injuries fell by 33% in 2012/13 period. Nonetheless, the costs of injury are still staggering. The following are some ways of preventing workplace injuries:

Proper Work Environment

The first step in preventing accidents or injuries at the workplace is creating a good working environment. The right environment makes the workers more comfortable and also at peace. An employer should ensure the ventilation, heating, and cooling suits the workers. In so doing, the employees will pay more attention at the task at hand rather than hurrying up to get out of the unconducive surrounding.

Well maintained Equipment

Tools, equipments, machinery, and vehicles play an integral role in the safety of workers. The right tool will enhance safety and health. On the other hand, faulty or unsuitable equipment will be the cause of the injury. All the tools and equipment should always be in shipshape. This requires regular servicing and maintenance. Furthermore, the company should also invest in reliable, durable and user-friendly equipment.

No Shortcuts

Human error has always been known to be the main cause of workplace injuries. The workers will overlook or ignore the laid down procedures and guidelines. In trying to finish the work quickly, they will either rush through or act negligently. Usually, this will entail taking shortcuts. Any prudent employee should try not to take any shortcuts. The person in charge should also remind the employees of the dangers of doing so.

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Protective Gear

It is the workers responsibility to make sure he is well protected against harm at all times. This is achieved by wearing personal protective equipment (PPE). Common gear includes; helmets, goggles, heavy-duty work boots, ear plugs or muffs, gloves, and more. The protective gear safeguards the worker against excessive noise, harmful emission, flying debris, and corrosive substances amongst other harmful products. An employer should always purchase quality and authentic PPE.

Clean and Safe Surrounding

The cleanliness of the work environment is one of the most overlooked aspects. Workers will adhere to all other safety rules and regulations. However, they will still continue to work in a dirty or littered environment. Such an environment may cause slippage, tripping, fires and more. Besides the physical risks, spills, dust and dirt can also lead to health problems.

There is no doubt that work-related injuries have been declining overtime. This can be observed from the UK report that shows a decline in both general as well as fatal injuries. The decline can be attributed to a better work environment, improved techniques and equipment, and also continuous education. All-in-all, there is still room for improvement. The goal is to see the rates of injuries subsiding to nil or almost nil. This takes the concerted effort of both the employer as well as employee.

Keeping Fit While Injured

Whenever people get injured they tend to take a break from most activities so that the body can get enough rest. Well, this is advised and does help the body recover. But do you know there are some simple activities that can help individuals heal very fast. Most people tend to sit on their homes watching whenever they are injured waiting for the muscles to recover. Exercising can help usually improves the body’s strength, muscle flexibility and motion helping people recover quickly. But then not all exercises are should be done as some may aggregate the injury. Before one tries out any of the activities below, it is essential to consult with your doctor so that you don’t end up aggregating your injury.

Activities one can engage in:

Golfing

According to North American Journal of Sports Physical Therapy research, golfing is very essential for people with hip injuries. Proper exercising of the hip joint muscles is required for individuals to recover quickly. The research did a case study on a male golfer who had undergone hip arthroplasty and found out that golfing exercises helped him recover very fast.

Bicycle riding

Bicycle riding can help individual with leg or knee injuries heal faster. Cycling helps exercise the leg muscles, helping blood to circulate much better. Good blood circulation helps transport essential body nutrients to the site of injury and this helps the body recover. One can try the one legged cycling to try put more effort on the injured leg. Research done by ‘about health’ shows that cycling is good for the injured body.

Kayaking

This is another great activity that will take you out of your house and help you enjoy the cool environment outside. Kayaking is very essential in two ways. First it gives people the perfect environment that they have missed while indoors. Lakes and rivers present the right environment to help one heal fast. The rowing also helps one stretch arm and legs making muscles gain strength.

Swimming

If one is capable of swimming then they should try it on a regular basis. Swimming gives the whole body a new feeling of rejuvenation. This can bring a feel of good sense, helping one improve their morale. Morale boosting has been associated with mental strength which is essential for people with injuries. A Harvard Health Publication says mental strength is very essential for athletes who want to come back strongly after injuries. The publication says people take longer to recover whenever they have no believe in their injuries. One must be able to have a strong mental strength and believe they will recover and return to their normal life. If swimming can boost your believe then you can always do it on a regular basis.

Regular evening walk

This is another great activity that can do wonders to your injury. Walking has been known to help muscles become more flexible which is essential for healing. Instead of buying things online, try walk to your nearest store as this will improve your healing

Conclusion

Always remember that ever activity that takes place in human body is processed by the mind. So have positive thoughts about your recovery and remain strong and you will be amazed how quick you heal.

injury prevention

Injury Prevention Tips for Weight Lifters

When working out, you should try to limit the number of injuries suffered. Once a bodybuilder gets injured, not only do they have to endure pain and discomfort but they also stop training for a while to give the injury time to heal. Injuries can also impair the ability to perform certain maneuvers while training. When lifting weights, you should consider the following tips to avoid injury:

Wear suitable clothing

Make sure that you wear the right workout clothing. If you go into the gym wearing restrictive clothing that prevents the full-range movement of certain body parts, you might get hurt. To avoid such an occurrence, make sure that you get clothing advice from your trainer. Wearing appropriate shoes is just as important as wearing proper workout clothes, if not more.

Replace weights carefully

After executing a particular set of lifts, you should securely place the weight back on the bar catch. Failure to do this can result in very serious injuries and even death. You should ask another person to confirm whether the weight has been replaced properly before letting go of it.

Warm up

Most beginners in weight training start lifting weights without any sort of warm up. This is not advisable because you might end up overworking your muscles. It is always safer to start with several warm ups to make sure that your muscles are ready to lift strenuous weights. The warm up session should not be hurried. It is very important and should thus be handled with the seriousness it deserves.

Start small

Overconfidence has been the downfall of many aspiring bodybuilders in the past. To avoid this pitfall, you should start by lifting small weights and then work your way up to the heavy ones. Overexertion usually results in severe aches and pains.

Get a spotter

Getting a spotter is the best way to avoid unnecessary injuries. According to an article on WebMD, weight lifting injuries are on the increase but they can be reduced by spotting. Make sure that your spotter is attentive so that you can exercise without any worries.

Proper form

Knowing the correct form for all weight lifting routines is critical in avoiding injuries. You should first understand how an exercise is done before attempting it on your own. If you start doing difficult lifts just because someone else is doing them, you will end up hurting yourself.

Lift slowly

When you are starting on a heavier weight, you should lift slowly. If you have the sudden urge to feel like superman, make sure that your spotter is standing right behind you. That way, if your sudden lift fails, the weight will not fall and crash you.

Do not hold your breath

This is a common mistake among most weight training beginners. When you hold your breath while using a great amount of effort, you are essentially denying oxygen to your body when it requires it the most. Make sure that you breathe correctly whenever you are lifting weights. Usually, people are advised to breathe in when lowering the weight and out when lifting it.