Everything You Need To Know About Injuries Caused By “Weight And Strength Training”

Weight and strength training can be a great way to improve your physical health and fitness. However, like any physical activity, it also carries the risk of injury. Understanding the common injuries associated with weight and strength training can help you to prevent them and stay safe while working out.

The popularity of weight training has grown over the past decade. A new study conducted by the Center for Injury Research and Policy of The Research Institute at Nationwide Children’s Hospital has found that the number of injuries from weight training has increased as well. A new national study examines weight training-related injuries – Approximately 150 weight training-related injuries are treated in US emergency departments each day.

The study found that more than 970,000 weight training-related injuries were treated in U.S. hospital emergency departments between 1990 and 2007, increasing nearly 50 percent during the 18-year study period.

Data from the study, available online as a Preview Publication-Before-Print in the American Journal of Sports Medicine, showed that males (82 percent) and youths aged 13 to 24 years (47 percent) sustained the largest proportion of weight training-related injuries. The majority of injuries occurred during the use of free weights (90 percent), and the most common mechanism of injury were weights dropping on a person (65 percent). Injuries to the upper (25 percent) and lower trunk (20 percent) were the most common followed by injuries to the hand (19 percent). The most frequent injury diagnoses were sprains and strains (46 percent) followed by soft tissue injuries (18 percent).

While youths (ages 13-24) had the highest number of injuries, the largest increase in the incidence of injuries occurred among those aged 45 years and older. People aged 55 and older were more likely than their younger counterparts to be injured while using weight-training machines and to sustain injuries from overexertion and lifting or pulling. On the other hand, youths 12 years and younger were more likely to be injured while using free weights. This age group had a higher proportion of lacerations and fractures and were more likely to sustain injuries as a result of having a weight drop or fall on them than those aged 13 years and older.

“Before beginning a weight training program, it is important that people of all ages consult with a health professional, such as a doctor or athletic trainer, to create a safe training program based on their age and capabilities,” said study author Dawn Comstock, PhD, principal investigator in the Center for Injury Research and Policy at Nationwide Children’s Hospital. “Getting proper instruction on how to use weight lifting equipment and the proper technique for lifts, as well as providing trained supervision for youths engaging in weight training, will also reduce the risk of injury.”

The study also found that while males had the highest number of injuries, there was a larger increase in the incidence of injury among female participants.

“Weight training may still be a male-dominated activity,” said Dr. Comstock, also a faculty member of The Ohio State University College of Medicine. “However, the increase in incidence among female participants is likely the result of more women weight training as it becomes a more accepted fitness activity for women.”

“The Arnold Sports Festival commends the Center for Injury Research and Policy at Nationwide Children’s Hospital for taking a close look at injuries related to weight training and weightlifting,” said Jim Lorimer, co-promoter of the Arnold Sports Festival, the largest multi-sport festival in the nation with more than 18,000 athletes competing in 44 sports and events. “We want all of our athletes to train and compete in a safe environment, and it is invaluable that Nationwide Children’s works to raise awareness in these important areas.”

The 2010 Arnold Sports Festival was held in March in Columbus and attracted more than 175,000 sports and fitness enthusiasts. Nationwide Children’s and the Arnold Sports Festival have a five-year partnership initiated this year that names the hospital as both a philanthropic beneficiary and official youth sports health partner for the Festival.

This is the first published analysis of the epidemiology of injuries directly related to weight training across all age groups of the general population treated in U.S. emergency departments during the last two decades. Data for this study were collected from the National Electronic Injury Surveillance System (NEISS), which is operated by the U.S. Consumer Product Safety Commission. The NEISS dataset provides information on consumer product-related and sports and recreation-related injuries treated in hospital emergency departments across the country.

The Center for Injury Research and Policy (CIRP) works globally to reduce injury-related pediatric death and disabilities. With innovative research at its core, CIRP works to continually improve the scientific understanding of the epidemiology, biomechanics, prevention, acute treatment, and rehabilitation of injuries. CIRP serves as a pioneer by translating cutting-edge injury research into education, advocacy, and advances in clinical care. For related injury prevention materials or to learn more about the Center for Injury Research and Policy go to www.injurycenter.org. While visiting our website, sign up for the RSS feed in the What’s New section of our media center to receive e-mail updates of our latest news.

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Common Injuries

• Muscle Strains: These occur when muscles are overstretched or torn. They are often caused by lifting too much weight, using poor form, or not warming up properly.
• Joint Sprains: These occur when ligaments, which connect bones together, are stretched or torn. Ankle sprains are common in weightlifting, especially when lifting heavy weights.
• Tendinitis: This is inflammation of a tendon, which is a tough band of tissue that connects muscle to bone. Tendinitis can be caused by overuse or repetitive movements.
• Bursitis: This is inflammation of a bursa, which is a fluid-filled sac that cushions joints. Bursitis can be caused by overuse, injury, or underlying medical conditions.
• Stress Fractures: These are tiny cracks in bones that are caused by repetitive stress. They are common in weightlifting, especially in the feet and legs.

Preventing Injuries

• Warm up: Before you start your workout, do 5-10 minutes of light cardio, such as jogging or jumping jacks. This will help to increase your blood flow and prepare your muscles for exercise.
• Cool down: After your workout, do 5-10 minutes of static stretching. This will help to prevent muscle soreness and stiffness.
• Use proper form: It is essential to use proper form when lifting weights. This will help to prevent injuries and ensure that you are working the correct muscles.
• Start slowly and gradually increase the intensity of your workouts. This will give your body time to adapt to the demands of strength training.
• Listen to your body. If you experience pain, stop exercising and rest.
• Wear appropriate footwear. Wearing the right shoes can help to prevent injuries, especially in the feet and ankles.
• Consider working with a certified personal trainer. A personal trainer can help you to learn proper form and technique, and can also provide guidance on how to safely increase your weight and intensity.

If you experience a weightlifting injury, it is important to see a doctor. They can diagnose the injury and recommend appropriate treatment. In many cases, injuries can be treated with rest, ice, compression, and elevation (RICE). However, more serious injuries may require medical intervention.

Wrapping up 

By following these guidelines, you can significantly reduce your risk of injuries and enjoy the benefits of weight and strength training. Remember, it’s always best to consult with a healthcare professional before starting a new exercise program.

More About Weight Training and Strength Training

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• The Basics of Weight Training: A Fundamental Guide to “Weight Training”
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