Weightlifting is a great way to build strong muscles and stay healthy. But just like any sport or exercise, it can sometimes lead to injuries—especially if you lift too much weight or use the wrong form. Let’s talk about common weightlifting injuries by muscle group, what causes them, and how orthopedic surgeons can help. We’ll also share some tips on how to avoid getting hurt in the first place.
Shoulders
Your shoulders let you lift, push, and pull, so you use them in almost every weightlifting exercise.
- Common Injuries:
- Rotator cuff tear: The rotator cuff is a group of muscles and tendons that keep your shoulder in place. Lifting weights overhead, like in shoulder presses or snatches, can tear these tendons.
- Shoulder impingement: This happens when shoulder muscles get pinched during lifting, causing pain and swelling.
- What It Feels Like:
- Pain when raising your arm, weakness, or popping sounds in the shoulder.
Elbows
The elbow helps bend and straighten your arm. It’s used in exercises like curls, rows, and bench press.
- Common Injuries:
- Tennis elbow (lateral epicondylitis): Overuse of the forearm muscles causes pain on the outside of the elbow.
- Golfer’s elbow (medial epicondylitis): Pain is on the inside of the elbow from lifting or gripping too much.
- What It Feels Like:
- Pain during pulling or pressing, trouble holding things, or soreness near the bony parts of the elbow.
Wrists and Hands
These small joints help you grip weights. They work hard in almost every lift.
- Common Injuries:
- Wrist sprain: This can happen if the wrist bends too far during lifting.
- Tendonitis: Repeating the same movement over and over can cause swelling in the tendons.
- What It Feels Like:
- Pain when moving the wrist or holding weights, swelling, or stiffness.
Back
Your back supports you during heavy lifts like squats and deadlifts.
- Common Injuries:
- Muscle strains: Lifting with poor form can pull or tear back muscles.
- Herniated disc: The soft pads between back bones can slip out and press on nerves.
- What It Feels Like:
- Sharp or aching pain, trouble standing straight, or tingling in your legs.
Hips and Legs
You use your hips and legs in lifts like squats, lunges, and leg presses.
- Common Injuries:
- Hip labral tear: The cartilage in the hip joint can tear from deep squats or twisting.
- Hamstring strain: The muscles in the back of your thigh can stretch too far or tear.
- What It Feels Like:
- Pain when walking or squatting, popping feelings, or weakness in the leg.
Knees
Knees help you move up and down during lifts.
- Common Injuries:
- Patellar tendonitis (jumper’s knee): Repeating jumps or heavy squats can irritate the tendon below the kneecap.
- Meniscus tear: Twisting the knee while lifting can tear the soft cartilage inside the joint.
- What It Feels Like:
- Pain in front of the knee, stiffness, clicking or locking during movement.
How Orthopedic Surgeons Help
In most cases, resting the muscle group, icing and taking over the counter anti-inflammatory medication is the only course of action needed to make a full recovery. However, if your pain doesn’t go away, or if you can’t move the way you used to, seeking the help of an orthopedic surgeon might be the best option, as they can provide a variety of treatment options, including prescriptions to physical therapy, injections, patient education and if necessary, surgery.
Tips to Stay Injury-Free
- Warm up before lifting
- Use proper form—ask a coach or trainer for help
- Don’t lift too much weight too soon
- Rest between workouts so muscles can heal
- Stretch after lifting to stay flexible
Though weightlifting is good for your health, it’s important to lift smart! Know the signs of injury, take care of your body, and don’t ignore pain. If you get hurt, an orthopedic specialist can help you heal and get back to doing what you love—stronger and safer than before.