We go to the gym to feel better. To strengthen our muscles. To prevent injuries. Or simply to do something healthy as part of our routine. However, if you’ve been going to the gym for a few years now, you’ll have noticed that it’s quite common to see people doing exercises incorrectly. Well, you’re not the only one who’s noticed. A group of sports medicine specialists have also noticed this phenomenon. In the report they have created, they highlight the dangers of doing exercises incorrectly at the gym.
Poor technique leads to back pain
Performing an exercise with poor technique is almost synonymous with doing nothing at all. This has been known for decades. In fact, bodybuilder Mike Mentzer’s training philosophy was based precisely on performing all exercises with absolutely perfect technique.
But doing an exercise incorrectly has other consequences. According to a group of experts, poor execution of many back, shoulder, and knee exercises can cause very serious injuries.
Several orthopedists and physical therapists say that our body’s biomechanics have a number of limits. We can lift heavy loads, but only after considerable preparation and training. However, they point out that the problem arises when ego overrides technique. That is, when we want to lift more weight than we are actually capable of. Or when we force our bodies into unnatural positions with very heavy loads. It is in these cases that tissues give way and muscle injuries occur.
Lumbar spine: the first thing you’ll injure with poor technique
The lumbar spine is the first victim of poor technique. According to data collected from sports medicine clinics, herniated discs and lumbar muscle strains are the most common injuries. In most cases, the injury is caused by performing exercises such as deadlifts or squats incorrectly.
And… what mistake is usually made that causes the injury? According to these experts, the mistake lies in rounding the lower back when under load. When a lifter loses the neutrality of the spine, the pressure that should be borne by the muscles is transferred directly to the intervertebral discs and ligaments.
Specialists say that many users try to lift weights for which their stabilizing muscles (the core) are not prepared. The result is not always an immediate acute injury. But the cumulative wear and tear week after week can lead to chronic sciatica or severe disc pathologies that require months of rehabilitation.
Shoulders: the most vulnerable joint in the gym
The shoulder is different. It doesn’t suffer so much from the load, but from its own complexity. It is a joint with a wide range of motion.
With poor technique, such as opening the elbows too much or not retracting the shoulder blades properly, the rotator cuff tendons are damaged with each repetition. The injury usually takes months to manifest itself. But once a tear occurs, in most cases, the only viable solution is surgery. In addition, experts believe that focusing exclusively on the deltoids is a mistake, as it neglects the small muscles that help stabilize the joint.
Knees: the hinge of our body
Knees are designed to support our body weight at all times. However, they are not immune to injury when subjected to very high torsional forces. This is when meniscus injuries and patellofemoral pain occur.
According to experts, a large proportion of knee injuries are caused by poorly aligned squats and lunges. However, in the case of squats, they believe that the problem stems from a lack of mobility in the hips and ankles, which forces the knee to compensate for the movement.
Last but not least, these health professionals believe that there is a common factor in many injuries that occur in gyms, and that is “ego lifting.” Lifting more weight to impress others is a perfect recipe for serious injury. In fact, according to the trainers themselves, this is precisely the root cause of poor technique.