Lifting injuries can be dehabilitating and can occur on the job,
in the gym, out in public or at home. In order to avoid lifting
injuries people need to take necessary precautions to protect
their backs, muscles, joints, ligaments and bones.
The sport of weight lifting is associated with many weight lifting
injuries. In fact, the number one reason people leave this sport
is because of injury. In weight lifting sometimes injuries can
occur because of the lifter using unintended muscles in the lift.
For instance, someone who is bench pressing (shoulders and chest)
may not be aware that they are using their legs in the lift. This
can cause leg or lower back strain.
Many weight lifting injuries are due to overuse of a particular
muscle. Many repetitions over time may break down the muscle area
faster than it can rebuild itself. For those who do feel twinges
and strains while lifting the best advice is to stop, ice the
area, stretch it later, then lay off working that muscle group
for a while.
Weight lifters are not the only ones experiencing lifting injuries,
however. In fact, you don't have to work at a home improvement
store (wearing a back brace) in order to take precautions against
lifting injuries. Some simply guidelines will help you protect
yourself against lifting injuries.
Top 15 Tips in Avoiding Lifting Injuries:
1. Make sure you're balanced with lifting
2. Make sure that object you're picking up is also balanced
3. Form a tight grip and use handles if available
4. Don't arch your back when lifting
5. Use a ladder for objects over your head
6. Use slow and steady movements (think Tai Chi)
7. Keep your body facing the object you lift
8. Avoid twisting movements
9. Keep the object close to your body
10. Carry the load in the space between your waist and shoulders
11. Pace yourself when doing many lifts
12. Don't try to lift loads too heavy for you
13. Make sure there is enough room to lift
14. Avoid walking on uneven, slippery surfaces
15. Get help in lifting heavy loads
These top 15 tips in avoiding lifting injuries will help you maintain
your physical health in lifting situations. It is important to
know your limits and ask for help when necessary.