Why Do Injuries Occur When Exercising? How to Arrange Fitness Training During the Recovery Period?

During the fitness process, with long-term practice, everyone will encounter injury problems. However, you need to know that frequent visits to the riverside will inevitably get your shoes wet, and injury is not terrible, the key is to find out the cause and how to train during the pain.

1Knee Meniscus Injury

When it comes to meniscus injuries, many people will think of barbell squats and believe that only squats can injure the meniscus. In fact, I have been in the gym for many years, and rarely have people injured their menisci just from squats.

Most people encounter meniscus injuries when engaging in other sports, especially in combat sports such as wrestling, judo, and fighting.

However, this does not mean that squats will never hurt your knees. If your physical foundation is poor, your movements are incorrect, and you blindly use heavy loads, doing it for a long time can also damage the meniscus. Therefore, as long as you avoid these factors, squats are still safe.

My right meniscus injury was caused by previous participation in combat sports, and there was no impact when walking normally, but it was affected when squatting.

The methods I took were:

First, you need to provide all-round protection. If the weight of the squat exceeds 80 kg, you should wear tight-fitting pants.

Second, we should do sufficient preparation. My personal limit squat weight is 175 kg, but I will do 20 reps/set * 3 sets of warm-up on the free bar.

Then, you need to reasonably adjust your weight, don’t squat to the limit every time, the larger the weight, the greater the impact on the meniscus!

Basically, I only do extreme training twice a month, and all other training is 80% of the extreme squat, and I do small group training with 50% of the weight. This can maintain absolute strength while protecting the knee.

Finally, pay attention to the details of the exercise, the toes and the knee joint should be in the same direction, the knee cannot bend inward, the waist should be upright, the center of gravity of the load should be close to the instep, do not lean forward, etc.

Of course, the most important thing is that the squat technique must be solid, which is the key to reducing injuries.

2Lumbar Disc Protrusion

When you see this disease and injury, many people will think that exercise is too dangerous. But the fact is not so.

My lumbar disc herniation was not caused by training, but it brought many troubles to my training, so I want to focus on talking about how to train after lumbar disc herniation.

The key is to bed rest for 28 days, and then slowly recover, it took almost a year to recover to normal, which refers to normal life, but it still affected the training.

Especially when doing barbell deadlifts, you can’t squat, you can’t do mountain goat raises, and if your body relaxes when doing pull-ups and deadlifts, it’s very annoying.

But I slowly found that if I didn’t do relevant exercises all the time, the lumbar disc wouldn’t improve!

So after half a year of lumbar disc herniation, I slowly started to try mountain goat raises, practicing once every other day, and persisted for a month, and I felt better, and my waist strength gradually recovered.

Then I started to do barbell squats. My squatting action was still relatively standardized, but I always didn't dare to try heavy weights. So, it took about a year to start half-deadlifts, then full deadlifts, and now I’ve basically recovered to 170 kg.

Generally speaking, the problem with the lumbar disc is slow to recover, but increasing the corresponding exercise at different stages can help recovery. In addition, it is important to do thorough warm-up activities, protective equipment, and stretching and relaxation during and after exercise.

Summary:

Private training is the best, even if the private training is not good, as long as he can teach you the correct exercise.

Don’t worry after injury, the correct method is to stop training immediately, if the situation is serious, go to the hospital as soon as possible. You must let the injured part recover completely before training.