In the realm of weight training, when discussing injuries, our minds often gravitate towards the well-known back and shoulder issues. However, lower limb ailments are prevalent among lifters, particularly affecting the hips and knees. Veterans in the lifting community frequently converse about the discomfort they experience in their hips and knees and often employ a variety of remedies, including exercises like 90/90 hip lifts.
Foot and Ankle Pain
While foot and ankle pain related to weightlifting is relatively rare, it is typically associated with ankle impingement or the more common weight training injury – dropping weights on the feet. Yes, you heard it right, dropping weights on the feet is the most common weight training injury.
Considerations for General Programming
For individuals experiencing ankle pain, it may be beneficial to reduce dorsiflexion stretches if they are performing them excessively. A style influenced by Mechanical Diagnosis and Therapy (MDT) suggests that individuals with dorsiflexion-related pain or limitations can alleviate their symptoms by incorporating repeated plantarflexion exercises, such as calf raises or kneeling plantarflexion.
Dealing with Knee Pain
Knee pain is a prevalent issue for weightlifters and often falls into the category of anterior knee pain, which includes conditions like quad or patella tendon strains, patella tendinopathy, and patellofemoral pain syndrome.
Key Programming Considerations
When addressing knee pain in weightlifters, three significant programming considerations come to the forefront:
- Balancing quad and hamstring/glute exercises.
- Monitoring the frequency of squatting and other forward knee-heavy movements.
- Evaluating ankle dorsiflexion mobility.
Hamstring Strains
The hamstrings are a complex muscle group that spans both the hip and knee. When it comes to hamstring injuries in lifting, it’s crucial to manage the volume and frequency of hamstring-specific training. This differs from sporting-related injuries, where speed and running volume are the primary concerns.
HIP Issues
Common Hip Conditions
Femoroacetabular Impingement (FAI) is a prevalent hip issue among weightlifters, often accompanied by lumbar spine referrals to the hip. Occasionally, adductor strains or tendinopathies may also arise, necessitating targeted adductor strengthening in the training regimen.
Programming Recommendations
One common mistake is attempting to perform Squats or Deadlifts with a traditional “feet shoulder-width apart and toes pointing straight ahead” stance. However, this may not be suitable for everyone, depending on their hip anatomy. To determine the optimal stance, consider using the hip scour test or experimenting with different stances and toe angles during the movement to find what feels most comfortable for you.
In the world of weight training and lifting-related injuries, lower limb issues, including foot, ankle, knee, hamstring, and hip problems, are significant concerns
. By addressing these concerns with appropriate exercises and programming considerations, lifters can promote healthier and more sustainable training practices, helping them stay at their best.
If you require assistance with lower limb pain or any physiotherapy needs in Faridabad, don’t hesitate to reach out to the best physiotherapists who offer home visits and clinic-based services in the area.