However, there are some simple steps to follow to train in greater safety. Such precautions are often experienced as a waste of time, but on the contrary they allow to reduce the so-called unnecessary risks. Let's not forget that the stop due to injury can extend the time of progress much more than we will explain later.
Let's start by clarifying the potential causes of injuries.
and joint mobility. However, it should be noted that this phenomenon is often attributable to the lack of knowledge, or to the less and less careful work of the overburdened weight room managers. Last, but absolutely fundamental, is subjectivity. This is not necessarily synonymous with "fragility", since it "should be" logical to know that each of us has different morphological and anthropometric characteristics. The Range Of Motion (ROM) of the shoulders and shoulder blades, spine, hip, knees and ankles can only be partially influenced by "training, but it is the conformation itself that" rules ".
Subjectivity and morphological alterations as a cause of injury in the gym
But be careful, subjectivity and morphological alterations are not the same thing. A shoulder that progressively loses mobility, a spinal curve that is accentuated, a knee that aches under the forces of anterior sliding, are to be considered pathological factors or uncomfortable conditions; as such, they must be corrected. Even in this case, however, a clarification must be made: correcting does not mean forcing, also because certain paramorphisms or pathologies (tendinosis, tendinitis, etc.) can have a root very far from the affected region. Alterations of the first lumbar intervertebral spaces can cause sciatica, abdominal and gluteus maximus weakness can cause changes in the spine, etc. Therefore, feeling pain or instability or difficulty in maintaining certain positions, it is useless to insist.
If, on the other hand, we do not show any symptoms or clinical signs, and we are trivially "like this", there is a small margin for improvement but even in this case it is useless to persist. How many subjects complain of discomfort by performing vertical stretching and traction movements, or are unable to squat while maintaining the gold-standard posture for the squat? Just think of the "extreme racial changeability" in the opening of the femoral neck, its orientation and the acetabular lodge to understand that Russians and Africans will never meet in the same way. In these cases, the risk lies in trying to work with precarious openings and using overloads that would be challenging even in comfortable positions.
On the other hand, few really ask themselves "why should I do an exercise that I can't"? The instinct of self-preservation as much as reason should have the upper hand over the "enthusiasm". Feeling pain or discomfort, it is therefore logical to think of "discarding" or modifying the exercise in question. Sometimes, however, the desire to achieve better results, the narcissistic need, competitiveness and misinformation, interfere with the decision, increasing the chances of injury.
Speaking of misinformation, it is impossible not to mention false myths such as: "Without squats and deadlifts, it is impossible to grow the legs", or, "The bench press is the fundamental exercise for the growth of the chest; without it, development is limited. "These are, in all probability, even more responsible for injury in the gym than inadequate preparation or paramorphism.
With so many factors to take into account, and given the size of the catchment area, the frequency of injuries can only be high. In short, "breaking" is not always a fault. So let's try to better understand what to do to minimize the chances of injury in the gym.
body and has the function of "running in". It requires patience, as it requires us to use much lower loads than we think we can handle. This serves to strengthen all the structures recruited in the contraction, even the most fragile, and not to hypertrophy the muscle cells.
