Avoid injuries while training

Bodybuilders often complain of aching joints, sore muscles and stiff backs. Unfortunately, injuries are common with many athletes, especially bodybuilders. The unfortunate aspect of injuries is that they can cause you to lose any precious gains you have made

Types of injuries
Tendonitis is an inflammation of the tendon which is connected to the bone. A strain results form overstretching or over use of a muscle. A sprain results from overstretching a ligament which connects two bones. Bursitis is inflammation of the sack, known as a bursa, which functions as padding between muscle and bone. Avulsion is the complete tearing of a muscle. This normally occurs along the junction, between the muscle and tendon. A contusion is bruising caused by any form of impact. A fracture is of course the breakage of a bone, whether it be complete, partial or via compression.

Common bodybuilding injuries
These include neck strain, pec tear, elbow tendonitis, back strain or sprain, knee strain or sprain, and DOMS (Delayed Onset Muscle Soreness).

Preventing bodybuilding injuries
Warm Up by performing 15-20 reps with a light weight before you undertake the working sets.Doing 15 minutes on the treadmill will assist, as will 15 minutes on an exercise bike.

Stretch the muscles for about 30 seconds once they have been warmed up. Hold the stretch and do not bounce.

Focus or you may end up dropping a plate or worse, resulting in unnecessary injury.

Diet and supplementation with protein for muscle repair and recovery. Glutamine in particular also helps hasten recovery. Joint support formulas protect joints, and a multi should be used for immune protection.

Wear appropriate footwear to the gym, as open toed shoes will not protect you from falling plates.

Wrap joints such as knees when necessary. For example use wraps over the knees when performing heavy squats, and wrist wraps can be useful during dead-lifts or shrugs. Appropriate technique should also be employed. If you are just beginning working out or bodybuilding, make sure that your form is perfect being advancing with your program.

To get a speedy recovery, the following recommendations apply:

See a doctor: If you feel the injury warrants it. Delays in doing so may also delay your recovery.

Cool down: This is important if you want to stay injury free. The cool down promotes recovery and returns your stressed body to pre-workout levels. Performed properly, the cool down will assist your body in its repair process.

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