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The feeling and sight of the body gaining strength and power is highly satisfying.
What is frustrating is when these improvements plateau, or worse still, pain and injury get in the way of training. The common injuries in powerlifting are commonly caused by technique faults that can be prevented. These technique faults can also inhibit performance and are therefore the cause of plateaus in improvement progression.
Here are the top three and how to avoid them:
NB All pain must be fully diagnosed and technique adjustments must only be made under the guidance of your Physiotherapist or Osteopath
This can range from muscular aches to more serious joint or disc injuries that can cause neurological symptoms like tingling, numbness and weakness in the legs. This must be fully assessed by your Physiotherapist or Osteopath before continuing training.
COMMON TECHNIQUE FAULT AND HOW TO CORRECT IT: When squatting, deadlifting or anything involving bending the hips and knees the lower back should retain its natural concave curve. This can be achieved by visualising tipping the tail bone upwards behind you particularly as the hips move closer to the ground. Specific training of the deep abdominal muscles and back extensors can help to maintain this posture. See this video for an example of how to practice maintaining your spinal curvature whilst tipping from the hips.
These range from shoulder impingement syndrome to damage to structures such as the long head of biceps tendon, supraspinatus and the sub-acromial bursa, as well as problems with the acromio-clavicular joint.
COMMON TECHNIQUE FAULT AND HOW TO CORRECT IT: Technique can be improved by training the scapular stabilisers which hold the shoulder blade in the correct position and therefore allow the stability muscles of the ball and socket joint of the shoulder – the rotator cuff muscles – to work optimally. When doing any movements where the arm is not moved above shoulder level (pushing or pulling) the shoulder blade should not move forwards. When looking at the alignment of the shoulder from the front, its upper contour should form an upward curve (smiley face) not a downward curve (unhappy face!)
The small intervertebral discs, facet joints, nerves and blood vessels in the neck can become irritated if this part of the spine is not held in the correct position whilst training, or sitting at your desk. This causes neck pain, headaches and symptoms such as pins and needles or pain in the upper back and/or arms.
COMMON TECHNIQUE FAULT AND HOW TO CORRECT IT: When doing any upper body or lower body resistance exercise the neck should be held in neutral, this is with a very slight concave curve. Most commonly the chin is lifted away from the body squashing the structures at the top of the back of the neck and stretching structures at the front. This can be corrected by gently tucking the chin in and elongating the back of the neck.
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Disc injuries cover a whole spectrum of problems including disc degeneration, disc prolapse and a disc bulge, all in varying levels of severity. Minor injuries will feel like a localized ache over the spine; more severe injuries cause intense pain and immobility, with pain, pins and needles, numbness and/or weakness...Read More
Patello-femoral pain syndrome is sometimes referred to as Anterior knee Pain. Anterior is the medical word for the front of, which is why the term anterior knee pain in itself is not a diagnosis. It is in fact an umbrella term that covers a number of diagnoses, one of which...Read More
Clicking or crunching in the ankles or feet can be caused by a number of things. Most people fear that the clicking is caused by bone hitting bone. However, thankfully nowadays this is rare. If you have this, it is likely that for many years you have been suffering severe...Read More
This information is on its way, please contact us at the clinic for more info in the meantime. We look forward to hearing from you.Read More
Cervical disc problems include degeneration, disc bulges or disc prolapses.If the discs in the neck become damaged they can bulge out and irritate or pinch the nerves coming out of the neck or the spinal cord itself. This clearly has serious implications, however can often be treated successfully with physiotherapy...Read More
Clicking or crunching in the shoulder can be caused by a number of things. Most people fear that the clicking is caused by bone hitting bone. However, thankfully nowadays this is rare. If you have this, it is likely that for many years you have been suffering severe pain and...Read More
Please click here to read how the shoulder works before reading the following. The lats are often tight and over active relative to the smaller shoulder muscles like the rotator cuff muscles.Read More
There are a variety of exercises that are great for your shoulders including: 1) Train shoulder posture 2) Train your scapular stabilizers 3) Train serratus anterior muscle 4) Stretch the lats (latissimus dorsi) muscles 5) Train the rotator cuff musclesRead More
Please click here to read how the shoulder works before reading the following. It is essential to reposition the shoulder joint correctly, which you must do under the guidance of a physiotherapist to make sure you dont do more damage. The most common incorrect position is the shoulderblade being held...Read More
Please click here to learn how the back works before reading the following. Do not do the following if you have any back pain- you must see a Physiotherapist or Osteopath for a full assessment, diagnosis and guidance through the exercise. Please click on the link to learn how to...Read More
There are a variety of exercises that are great for your feet and ankles including: 1) Foot self-massage exercise 2) Eccentric calf strengthening 3) Foot muscles strengthening 4) Concentric calf strength and ankle instability exerciseRead More
Please click here to read how the knee works before reading the following.Read More
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