Bodybuilders and Healthy Joints: 4 Risk Factors for Joint Injuries

Bodybuilders go to great lengths to increase their muscle mass and reduce body fat so that they have a physique that is perfect for competitions. The workouts used by bodybuilders to increase muscle mass are often very heavy and there is a substantial risk of injury to any one of several different joints if an impeccable regimen of exercise, nutrition, and rest is not followed rigorously. Below are four of the most common causes of joint injuries to body builders.

• 1. Improper form coupled with lifting too much weight or working against too much resistance can lead to some severe joint injuries as well as tendonitis and muscle tears that exceed the micro tearing that is sought by the workout. It is critical to have a coach or a spotter on hand when doing weight or resistance training to ensure that the form used performing the exercises is perfect. This will prevent joint injuries that can cause one to have to forego certain exercises and lose progress made toward the body one desires. Lifting too much weight using bad form can multiply the speed at which joint injuries can occur and the severity of them when they do.

• 2. Building muscle mass too quickly, and increasing the weight used for workouts can lead to joint injuries because, while the muscles may be able to handle the added load easily, the joints take quite a bit longer to strengthen. When muscle mass is added quickly and strength increases, it is normally far more beneficial and safer for the joints to add reps to the workout for a period of time before adding any additional weight or resistance. Many bodybuilders assume that because their muscles are stronger, they can add the extra weight to continue building the muscle mass at the same pace. Often they develop bursitis and/or osteoarthritis as a direct result because of the added wear and tear on joints that are not strong enough to keep up with the muscles.

• 3. Nutrition is essential to maintaining proper joint health for bodybuilders. Adding muscle is not the only goal of eating a healthy diet rich in proteins and complex carbohydrates. Certain trace minerals and vitamins can help to prevent tearing tendons or wearing out the cartilage in the joints that cushions them from trauma when they are moved. Many of the nutrients that help in the building of muscle mass also aid in rebuilding the joints and cartilage to keep them moving freely.

• 4. The final risk factor for serious joint injuries is failure to take proper rest cycles between intense workouts. Resistance training is supposed to cause micro tears in the muscles that are filled in with new muscle tissue to add bulk. This rebuilding of muscle fiber can only occur when the body is in a resting state, preferably sleeping. This rebuilding takes time and energy. Failure to allow the body the proper amount of rest between workouts can lead to full muscle tears, worn out joints and osteoarthritis, and tendonitis. Any of these can cause a bodybuilder to have to stop training for a period and lose whatever ground has been gained toward being competition ready.

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