19 Sep Common Powerlifting Injuries and How Physiotherapy Can Help
Powerlifting is a physically demanding sport, and while it offers many benefits, it also comes with its risks. Injuries, especially overuse or technique-related, are quite common. Physiotherapists specialise in helping powerlifters recover from injuries, and in some cases, prevent them altogether.
1. Shoulder Injuries
– The Bench Press places significant stress on the shoulders, especially the rotator cuff muscles. Improper technique or overtraining can lead to shoulder injuries like Rotator Cuff Strains or Bursitis.
– Physiotherapy solutions: A physiotherapist will address the cause of why the shoulder injury occurred in the first place. There can be other areas that may be contributing, resulting in the shoulder working at higher demands, leading to the injury. Therefore, using a holistic approach. Physiotherapists may also incorporate soft tissue therapy (e.g. massage) to help with pain relief and allow continuation of training at modified levels as rehabilitation progresses.
2. Lower Back Injuries
– Powerlifters, particularly during deadlifts and squats, are at risk of developing lower back strains or even more serious issues such as herniated discs due to improper technique or excessive loading.
– Physiotherapy solutions: Physiotherapists focus on improving core strength and posterior chain stability (especially the glutes, hamstrings, and lower back). Soft tissue therapy can relieve pain and tension in the lower back. In more severe cases, targeted rehabilitation exercises help stabilise the spine and correct posture issues.
3. Knee Pain
– Knee pain is common, especially in lifters who perform heavy squats. Patellar tendinopathy (jumper’s knee) or quadriceps imbalances can occur from repetitive loading or improper technique.
– Physiotherapy solutions: Treatment focus may involve identifying any mobility imbalances occurring at the ankle, knee, hip or pelvis, which may be impacting on the ideal technique thus, placing stress on the middle point – the knee. Techniques like isometrics or eccentric strengthening as well as soft tissue therapy, can assist with offloading the tendon. Happy tendon = Happy knee 👍🏼
4. Elbow Injuries
– Tennis elbow (lateral epicondylitis – Outside of the elbow) and golfer’s elbow (medial epicondylitis – Inside of the elbow) are common among powerlifters, particularly those who train the upper body regularly. These conditions are caused by overuse of the elbow joint, especially with bench pressing or deadlifts.
– Physiotherapy solutions: Similar to the knee, we tend to blame the elbow a lot; however, most times out of 10, there are other areas that may be contributing to this e.g. wrist, shoulder and mid back. Mobility and strength of these other areas can play a big role on how stress is distributed and unfortunately, the elbow cops a lot of that blame. Isometric and eccentric exercises will be your best friend to help, and some soft tissue therapy can be useful too.
5. Wrist and Hand Injuries
– Wrist and hand injuries often occur when lifters use improper grip techniques or when performing heavy squats or bench press. Over time, this can lead to issues like carpal tunnel syndrome (tingling/numbness in the palm of the hand due to compression) or wrist sprains.
– Physiotherapy solutions: Treatment includes wrist and hand strengthening exercises, mobility drills, and manual therapy to reduce stiffness. If there’s a nerve-related issue, physiotherapists may conduct a thorough assessment to identify the causes of the nerve symptoms.
6. Hip Injuries
– The squat is another movement that can put significant strain on the hips, especially in lifters who perform deep squats or have poor hip mobility. Injuries to the hip flexors or even labral tears are common when these muscles are overstrained or weakened. Most people may complain of pinchiness or sharp pain in the front of their hip especially in the bottom position of the squat.
– Physiotherapy solutions: Physiotherapists use hip mobility exercises, strengthening routines, and manual therapy to improve hip function. They may also assess your squat technique to ensure you’re performing the lift in a way that minimises hip strain.
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If any of these sound like you and it’s stopping you from hitting your numbers, then come have a chat with one of our Chiropractors or Physiotherapists at Sun Chiropractic and let’s work together to get you back on the platform ⚪⚪⚪.