Safety in the Weight Room
Hello everyone!! Happy Wednesday :D. If you haven’t yet, make sure you enter my Lush Nuts giveaway!
So, I’m an idiot and I had a small accident in the gym yesterday.
I dropped a 25-lb weight on my ankle…and it hurt really bad. Actually it still does hurt, but thankfully I can tell it is just bruised and that nothing serious happened.
So, here’s what happened. I went to put the weight back on the rack and the rung I was going to put it on was almost full but it had enough room for one more weight. Well, I guess I didn’t push it all the way back and all of a sudden the weight fell and I felt some sudden and intense pain in my ankle.
Yea, it wasn’t fun at all. It stopped hurting after a few minutes, but as the day went on it got a little more swollen, tender, and painful whenever I moved my ankle. I tried taking a picture, but you can’t really see what it looks like…for some reason it looked more bruised earlier yesterday than it did last night.
It doesn’t look like much, but trust me, it’s tender! I can’t believe how careless I was with the weight, but I’m so thankful that it was on one of the lower rungs so it didn’t fall very far.
This “incident” just reminded how important it is to be safe in the weight room and when you’re working out in general!
Weight Room Safety Tips
Most of this is common sense…but apparently we can all use a little reminder every now and then :).
1. When you’re using a bar or machine where you add weight to it, make sure that the weight plates are secured! You wouldn’t want the weight to fall off and then potentially injure yourself or another person nearby.
2. Practice good form. If you’re lifting weights with bad form you are putting yourself at risk for injury. Plus, good form means that your muscles will actually be doing all of the work and you’ll see results! If you don’t know how to perform a certain exercise either ask someone (a trainer could help!) or don’t do it- you don’t want to do it the wrong way and potentially cause harm.
3. Know when you’ll need a spotter and use one!
4. Make sure you are in control of the weight. You don’t want to pick such a heavy weight that it ends up controlling you!
5. Use your legs and not your back when you’re picking up weights.
6. If you’re using a machine, make sure the pins used to select the weight amount is pushed in all the way.
7. If you’re using a squat cage or smith machine, make sure the safety stops are adjusted to just below your range of motion so that it will catch the weight should something go wrong.
8. Put weights away when you are finished with them so that they are not left out where someone could trip over them. And for the other way around, keep your eye out for weights and equipment that other people have left lying around.
9. Recognize the difference between actual pain and the burning sensation that occurs with muscle fatigue. You should not continue to lift if you are in real pain.
10. And apparently, make sure that weights are completely on the rack when you re-stack them ;).
Also, these are a few weight exercises that you should be cautious doing:
Hip Ab/Adduction Machines: These are really not that good for your hip joints and can place pressure on your spine. I have a friend who knows someone that severely injured her pelvis while using the hip adductor machine.
Seated Leg Extension Machine: This machine is not good for your knees. It places a lot of stress on the knee joints because of the placement of the resistance. Squats are actually better for you!
Behind-the-Neck Lat Pull Downs: I cringe whenever I see people doing this because it is so easy to do incorrectly and can increase your risk for shoulder impingement syndrome! It’s best to do it in front of your head, and still works your back just as well!
Anyway, I’m sure most of you know those safety tips, but it can be easy to get caught up in the moment of a good workout and forget something so simple. Preventing and avoiding injury is incredibly important!
Hope you all have an awesome day :).
Have you ever hurt yourself while in the weight room? How?
Are there any other exercises that you think could potentially cause harm?