Bodybuilding Injury Prevention

[tattedlegend]

I recently read a post by @Dr JIM noting BB injury prevention, and I would like to learn more about this and I believe it is overlooked by many, and very beneficial.

In this thread, post what things you have done for injury prevention:

For me, what I do currently is this:
-pre workout: dynamic stretching the muscle group I am about to train, then foam Rolling, normally always hitting the upper and lower back, lats, and legs, then some resistance band rotator cuff work

Intra workout: 2 warmup sets working up to my working sets to prepare muscle for heavy weight

Post workout: static stretching

I still seem to have a really tight lower back, it aches sometimes, I can't seem to find any deviations in my form for any of my major lifts either. Any suggestions? I find it hard to get a good stretch in the lower back.

 

[Dr JIM]

I'll start with;

CONDITIONING as it of paramount importance,,,,

@Wunderpus how about your insight here mate !

 

[caveman72]

I always do 2 warmup sets that I usually don't count, as a set.
on everything ,if it isn't mobile yet.

 

[caveman72]

another prevention is, lets say you just hit chest heavy .
I either do front Delta and side the same day or rest my pushing muscles ,a day before shoulders.
same with bis,and tris,either same day as back or chest ,push with push pull with pull .
or wait a day do legs then hit arms that way I have healed and can tax the muscle without injury.
I change things once a while.
I'm 43 so I haven't hurt rotary cuff lately.
I did when I was a young Buck with weighted dips and pullups.
these type of motions are best with just you're weight, eventually it will injure you.
that's all I have at moment besides stretches as well. which was mentioned. I haven't been practicing like I used to when I was Younger.

 

[MindlessWork]

FORM...watch it! Getting careless with form is an invitation for injury so check your form especially when moving heavy ass weight. A spotter is a big must when going real heavy.

 

[tattedlegend]

I'll start with;

CONDITIONING as it of paramount importance,,,,

@Wunderpus how about your insight here mate !

what exactly do you mean by conditioning? what does that include

 

[Eman]

CONDITIONING

Excellent thread topic in itself.

Doing something like barbell complexes is excellent IME.

 

[MindlessWork]

what exactly do you mean by conditioning? what does that include

I could take it to mean stretching and warming up before lifting. A short ride on an exercise bike is a nice idea.

 

[Wunderpus]

I'll start with;

CONDITIONING as it of paramount importance,,,,

@Wunderpus how about your insight here mate !

Thanks Jim!

I am a big fan of greasing up! That means warmup sets on the elbows and knees. Don't be that old guy who can't walk into the gym, warm the joints up and take your fish oils.

Also, working on your mind-muscle connection will go miles. Learning how to engage the proper muscles without cheating will make a huge difference in injury prevention as well as hypertrophy in the targeted muscles.

Another thing I can say, and it's huge, leave the ego at the door.

For you lower back let's start doing some banded good mornings if you can get a band (I use the grey band from elite fts) and light "rack pulls" on the smith to strengthen and tighten that lumbar region. Really focus on contracting those muscles. These would be good on back or leg days.

Hope this helps, I'll think about it and contribute what else I can.

 

[tattedlegend]

Thanks Jim!

I am a big fan of greasing up! That means warmup sets on the elbows and knees. Don't be that old guy who can't walk into the gym, warm the joints up and take your fish oils.

Also, working on your mind-muscle connection will go miles. Learning how to engage the proper muscles without cheating will make a huge difference in injury prevention as well as hypertrophy in the targeted muscles.

Another thing I can say, and it's huge, leave the ego at the door.

For you lower back let's start doing some banded good mornings if you can get a band (I use the grey band from elite fts) and light "rack pulls" on the smith to strengthen and tighten that lumbar region. Really focus on contracting those muscles. These would be good on back or leg days.

Hope this helps, I'll think about it and contribute what else I can.

Thanks brother I appreciate it. I have been doing a lot of weighted goodmornings on my leg days. I have also been making sure to hit a low back extension and Roman chairs, at least 2x a week. How would I do a resistance band good morning? Or you mean with a bad and added bands?

What are some movements you like to do to warm up the knees, elbows, shoulders, and for me hips especially. On leg days or when I squat I can feel tightness in my hips. I will try getting a video of my 3 major lifts as well to see if anyone can critique my form.

 

[insaiyan93]

I generally just sure to stretch thoroughly and I always do 2-3 warm up sets on the first exercise of the workout, and atleast one on the following exercises. Also, I never make giant leaps in weight, the most I'll ever go up is 50 pounds at a time, even if it's just for one or two reps just to get my muscles used to the weight.

 

[Wunderpus]

Thanks brother I appreciate it. I have been doing a lot of weighted goodmornings on my leg days. I have also been making sure to hit a low back extension and Roman chairs, at least 2x a week. How would I do a resistance band good morning? Or you mean with a bad and added bands?

What are some movements you like to do to warm up the knees, elbows, shoulders, and for me hips especially. On leg days or when I squat I can feel tightness in my hips. I will try getting a video of my 3 major lifts as well to see if anyone can critique my form.

Warm ups for elbows are mainly standing curls and rope press down. I did arms today, and I did 5 sets of each 15-20 reps to prep. Elbows felt great.

Shoulders I don't know what they're called, but grab a small plate and stick your arms out to your sides. Rotate the arms clockwise or counter clockwise. Also light front raises.

Knees I do slow squats as deep as I can and work the weight up, I never start heavy. For example, let's say I wanted to do 8 reps of 315. I would do 8 reps of 135, 8 of 185, 8 of 225, 8 of 275 then my sets of 315. Has worked well for me. This may be frowned upon in powerlifting, but I am not a powerlifter. I also want to do this my whole life...

I don't have issues with my hips, but my girl does. Hip thrusts on the smith or with a band have done wonders for her.

Regarding the good mornings, adding weight might hurt you more than help. I wrap the band behind my neck and stand on it. Just go right up for 20 or so reps. Your lower back will be quivering.

I can post videos of these movements if you'd like, hard to do on my phone.

 

[Dr JIM]

Me being a testosterone kind of guy @brutus79 thoughts, ideas on the subject ?

 

[Wunderpus]

Me being a testosterone kind of guy @brutus79 thoughts, ideas on the subject ?

Calling in the heavies!

 

[Wunderpus]

My boys @weighted chinup and @Docd187123 will have a lot of insight on this subject as well.

 

[Dr JIM]

Lets see @mands and @ironwill1951 how about you two mates offer some insight for the OP.

 

[Dr JIM]

I could take it to mean stretching and warming up before lifting. A short ride on an exercise bike is a nice idea.

That's in part what I'm referring to BUT also how about someone who hasn't been to the gym for several weeks to months and abruptly returns a gives it all he's got on the first day back?

There ARE physiological reasons why the latter are more prone to injury! Thus CONDITIONING in this instance is referring to both immediate and more long term measures that can be utilized as a means of injury prevention

 

[RodgerThat]

Be as flexible as you possibly can. Treat stretching like you do a chest day, make it a day in itself I have 3 stretching days a week and 4 lifting days. Warm up by walking then do your dynamic stretches then finish with anywhere from 20-45 mins of static holds. Yoga is great for this cause you can follow someone and look at spandex at the same time! Read the book "becoming a supple leapord" it's all about injury prevention and longevity. 2 warm up sets may not be enough depending on how heavy you are going too, I need 4 warm up sets when I'm doing heavy deadlifts.

 

[Perrin Aybara]

I found this very helpful for lower body mobility and hip tightness. I never have any lower back tightness, so I can't comment on how it does with that, but it's supposed to help with that, too.



Long video, so if you'd rather just read the routine.

Joe D's "Limber 11" (flexibility routine) - Official Website of Joe DeFranco & DeFranco’s Gym!

I've recently discovered rolling out my inner quad with a rolling pin from the knee to mid-thigh has pretty much eliminated the knee pain I was having from super tight muscles apparently. It's very painful, so be prepared. Works better if you can get someone else to do it.

I like this as part of a warm-up for heavy pressing. External cable rotations. Along with shoulder dislocations.

I incorporate a few other dynamic stretches for upper and lower body, but they're pretty basic. Bodyweight glute bridges, arm circles, swinging kicks, the thing where you lie down and bring your foot across to the opposite hand, etc. Short cardio warm-up before every session and plenty of warm-up sets as well. Foam rolling if I'm feeling really tight.

@RodgerThat will have some good ideas on this kind of stuff as well.

@Wunderpus I am a powerlifter and I'd warm up for squats the same way except I'd leave out the set with 185. Slacking on warm-ups for heavy compounds is foolish at best. Hell, I feel stronger after the warm-ups and a couple work sets anyway.

 

[Dr JIM]

Be as flexible as you possibly can. Treat stretching like you do a chest day, make it a day in itself I have 3 stretching days a week and 4 lifting days. Warm up by walking then do your dynamic stretches then finish with anywhere from 20-45 mins of static holds. Yoga is great for this cause you can follow someone and look at spandex at the same time! Read the book "becoming a supple leapord" it's all about injury prevention and longevity. 2 warm up sets may not be enough depending on how heavy you are going too, I need 4 warm up sets when I'm doing heavy deadlifts.

I don't believe there's any doubt the benefits of stretching have been grossly exaggerated in years past especially for BB whom are lifting relatively static loads. The difference can be remarkable bc BB and strength athletes are less likely to profit from "joint laxity" (the net effect of many stretching techniques) as it tends to increase joint subluxation/translation.

That's not to suggest stretching is of no benefit, but to emphasize the greatest advantage occurs when such techniques are utilized in a sport specific manner, such as gymnastics, or as a part of a warmup routine

There is a significant difference in the LITERATURE from what many consider "warmups" and that of focal stretching. The former refers to enhanced systemic blood flow while the latter is more focal

jim