Embarking on your fitness journey requires dedication to following a gym routine that you can follow and enjoy. When you start making the gym a set part of your daily routine, you can begin seeing improvements in your physical and mental health across the board. However, your quest for lifting heavy and increased muscle mass can potentially lead you to injuries. One of the most common injuries that happen to new and experienced lifters and bodybuilders is repetitive muscle strains.
Instead of working through the pain and potentially causing more permanent damage to these muscle groups, training smarter can help offset some of the risk of these injuries developing. Knowing how to identify a repetitive stress injury can help you avoid developing them in the first place.
Symptoms of a Repetitive Muscle Strain
Whether you have started to feel a pinch in your rotator cuff limiting your range of motion or feel more worn down and achy after a workout, you can identify a repetitive muscle strain fairly quickly if you know what to look for. Some common symptoms of this type of injury include:
- Mild to severe pain
- Tenderness in the affected area
- Tingling or numbness
Identifying these symptoms can help you quickly identify the issue and make the necessary changes to your routine to limit the repetitiveness that led to the injury.
Different Areas Susceptible to Repetitive Muscle Strains
While any muscle group getting overtrained or focused on too intently can potentially develop an injury, specific muscle groups are more susceptible than others. With repetitive muscle strains, the most common injuries are often focused on areas that bodybuilders emphasize during their training routines. Areas such as the shoulders, knees, hamstrings, and wrists are often the most common culprits.
How to Avoid Repetitive Muscle Strains
While you may never eliminate the risk of injury in any physical activity, accidents happen, there are steps you can take that limit the overall risk of developing one of these injuries. Preventing muscle injuries can be as simple as strengthening the areas in question to sustain more weight and punishment. However, this does not change over the breadth of repetitive muscle strains you can suffer. What can help minimize repetitive movement injuries comes from the structure of your workouts themselves.
Variation is the Mother of Gains
Changing your routines can provide you with a relatively easy fix to avoid this type of injury to your muscles and tendons. If you notice a hitch in your overhead dumbbell presses, finding a different movement to hit that same muscle group can help change the way your body responds to the effort.
Keeping your routines fresh with different exercises and movements can help keep your joints and muscles fresh and keep your regiment new and exciting. Developing a routine with different variations can help keep you engaged with your workouts and help drive you towards new goals.
Switch Up Your Reps
Sticking with the exact same game plan every time you hit the gym not only gets boring after a while and leads you to potential injury, but it’s also robbing you of potential gains. As long as you maintain a similar set, rep, and weight structure to your workouts, your body will eventually grow accustomed to that routine, and you will start to plateau.
If you think you are starting to plateau, not seeing the results you want, and potentially developing a repetitive motion injury, changing your rep and movement scheme can provide the adjustments you need to restart your gains.
This isn’t a knock against whatever training plan breakdown you choose to follow. It becomes more of a question of going exclusively heavy weights or exclusively lower intensity workouts for long periods. Switching up the intensities of your workouts can help keep your body fresh during your gym sessions. Tired muscles lead to overcompensating through poor form, which can also contribute to repetitive movement injuries.
Train Smarter, Not Harder
Injuries can and will happen at the most inopportune time for active weightlifters and bodybuilders. While that inherent risk remains, you can take certain steps to avoid the common repetitive motion injuries. Changing your training approach can help limit your chance of injury and avoid an extended stay in physical therapy.
Taking your gym routine to the next level doesn’t have to be limited to the types and intensities of your workouts. Body Science Supplements provides our customers with various products that can help increase your gains and take your gym time to the next level. Browse through our products to find your next favorite supplement today!