In the strength training in recent years, from elementary to skilled, but also experienced many detours.

But when I first started training, I was often injured. Today, we will share with you how to train during pain.

These contents are all my personal experiences, only representing individuals, and I don't mention providing solutions to anyone. They are only used as a reference coping method, and the ultimate goal is to reduce injuries and exercise safely.

Like the usual bumps and bruises, they are nothing. In the advanced stage, the basic training mode is differentiation. Some minor strains only need to stop this part of training and recover after one week.

But some injuries are very serious, such as elbow joint injury, spinal injury, lumbar injury, wrist injury, knee injury and so on.

It can be said that I have encountered all these injuries. In a word, the main causes of these injuries are inexperience, weak muscle strength and poor nerve coordination.

1, elbow injury

When I first started training, I imitated almost all the movements. I am curious and strong. I value what others do, and I will try it myself.

So I saw someone using an abdominal wheel in the gym, so I tried it, but I tried it and found my right elbow was injured.

The exercise of abdominal muscles requires high overall strength, in addition to core strength, it also requires high strength of shoulders, chest and triceps. Whether this kind of exercise can last depends on the strength of these muscle groups.

But at that time, my strength was still very weak, so I injured my elbow. The injured part is actually the medial epicondyle of humerus.

Due to the lack of muscle strength, when the abdominal wheel is pushed forward, the arm stretches too straight, which leads to excessive pressure on the elbow joint and causes injury.

In strength training, besides the bending of abdominal wheel and priest's chair, it is also easy to cause elbow injury. When doing these movements, be careful not to stretch your arm too straight, but bend it slightly to avoid elbow injury.

The other is to do what you can. If a person can't even tear the abdominal muscles well, don't try the abdominal chakra easily.

2. Ulnar nerve compression

The symptom of ulnar nerve compression is numbness of fingers and palms, because the wrist nerve is compressed by heavy objects when the barbell is pressed horizontally.

This is also a problem that many newcomers will encounter. When pushing the barbell on the bench, the hand has two movements. One is to hold the barbell completely to ensure safety. The other is that the barbell is placed at the root of the palm, just above the forearm bone.

The correct posture is to lift your weight. Your back and forearm should be as close to the horizontal plane as possible. Don't hold the barbell bar in your hand. The back of your hand and forearm should be close to the vertical direction, thus compressing the nerves.

From wrist pain to nerve compression, hand numbness can be caused.

Third, lateral strain of the back spine.

This kind of injury is caused by sitting on a barbell, which itself is an action that can practice shoulders with heavy objects.

Because of this action when lifting the barbell, the cervical vertebra is under great pressure. When the strength of core muscles and trapezius muscles is insufficient, it is easy to cause lateral strain of the spine.

The injured position is the lower trapezius muscle next to the spine. Therefore, it is suggested that when the strength of trapezius muscle is insufficient, everyone should try to do this exercise with Smith machine and use less free weight.

After this part of the injury, basically only small weight training can be carried out, such as leg flexion and biceps flexion, which takes about half a month to recover.