Strength Training and Muscle Care: Gain without Pain, How to Avoid Overuse Injuries

So, how do we strike the perfect balance between building muscle and keeping our bodies healthy and injury-free? Let’s dive into some practical advice for gym-goers and athletes who want to maximize their gains without compromising their well-being.

Musculoskeletal injuries are a common occurrence among weightlifters (Bukhary, 2023). Some of these common injuries include:

• Lower Back Pain often stems from improper form during deadlifts, incorrect squat technique, or overloading lower back exercises too quickly. Weak core muscles can also significantly increase back pain from lifting weights.
• Shoulder Impingement and Rotator Cuff Issues: Sharp pain when lifting your arms overhead? Shoulder pain from bench press or overhead press is a common injury. These often arise from poor form overhead exercises, muscle imbalances, or pushing through pain.
• Knee Pain: Knee pain from squats and lunges is frequently reported, often due to incorrect squat depth, caving in knees, or overtraining leg exercises.
• Elbow Tendonitis (Golfer’s/Tennis Elbow): Repetitive movements and heavy lifting often cause elbow tendonitis, whether the pain is felt inside or outside the elbow.