NEWS - Study on injuries incurred in weight training

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[From The Indianapolis Star HERE]

HIGHLIGHTS:

Recent study on weight-training-related injuries:

From 1990 to 2007, more than 970,000 people visited emergency rooms with [weight training] injuries

Males and youths, ages 13 to 24, accounted for the largest proportion of the injuries

Girls and young women had the greatest increase in the number of injuries

Recommendations for staying safe:

1. Learn how to lift: Even if you're using free weights -- especially if you are
young -- get someone who knows the techniques to teach you at first.

2. Use a spotter: Children under the age of 12 were the most likely to be injured while using free weights. No matter your age, make sure to never lift alone. Ideally, you will have a coach or a trainer nearby.

3. Work your way up: Check with a physician first, then start slowly and build up to heavier weights.

"Nobody should go in there and try to power up a few pounds on their first day"

Weightlifting routines should be done no more than four times a week for 20 to 30 minutes at a time, according to a tip sheet on avoiding shoulder problems from Methodist Sports Medicine in Indianapolis.

4. Stretch before you work out: Warm up before you start to lift, the Methodist Sports Medicine experts recommend. If you do so, your muscles will be more flexible and that can help you prevent injuries.