Mark Lavallee, M.D., CSCS, FACSM, FAMSSM
Every four years, the world watches athletes perform amazing physical feats at the Olympics. When things go wrong in athletics at all levels, sports medicine doctors — myself included — stand ready to respond to a variety of injuries.
Having lifted weights for greater than half my life and nursing my fair share of minor and catastrophic injuries, I would like to share with you some prevention pearls of wisdom. Whether you’re a beginner or a seasoned weightlifter, these critical steps can keep you safe when lifting.
Safety Tips
• Learn and practice proper technique and form. Watching videos from a trusted source and then seek guidance from professionals like personal trainers, strength coaches (certified strength and conditioning specialists), CrossFit coaches, or USA Weightlifting certified coaches. These professionals not only teach proper technique and decrease injury rates, but also help you set realistic goals.
• Never lift alone. Accidents can happen whether you’re lifting light weight or heavy weight. In powerlifting, always have a ‘spotter’ when attempting heavy weights or doing maximum attempts. In CrossFit or weightlifting, it helps to have a coach show and then critique a new exercise. Their presence can also decrease the risk of unnecessary injuries.
• Don’t ‘over do it.’ It is more important to “learn the lift,” or master the proper technique before increasing the weight. “Going heavy” or “maxing out” can lead to injuries in the first few months of lifting. Do not underestimate the importance of stretching before and after a workout.
• Record your Results. Keep a weightlifting journal or use a smartphone app to monitor your progress with different exercises, number of repetitions, number of sets and various equipment. Note the number of hours of sleep you got the night before, how you feel before initiating your workout, and highlight personal records.
• Watch your Nutrition. The phrases “garbage in, garbage out,” and “you are what you eat” are true when it comes to food choices and lifting. When starting out, you do not need expensive protein powders or energy drinks. Focus instead on your basic food types: carbohydrates, protein and fat found in natural foods. What you choose to eat, how much you eat, and when you eat is just as essential as lifting the right amount of weights. Consult with a registered dietician, licensed nutritionist, sports medicine or primary care physician, athletic trainer, or a certified strength and conditioning specialist for guidance.
• Take time to rest. Get enough sleep each night. Athletic superstars often require 10-11 hours of sleep after strenuous workouts. Do not lift with or exercise the same body part two days in a row. It is best to allow at least 48 to 72 hours pass before repeating an exercise. Listen to your body and take time to recover to avoid overuse injuries. Don’t push through pain, which may make your symptoms worse.
Though the above general guidelines will prevent many injuries, always check with your primary care provider before starting any new exercise program.
UPMC offers walk-in care for acute, non-life-threatening orthopaedic injuries at two locations, Harrisburg and Enola. For more information on hours and specific locations, call 717-988-0700 or visit UPMC.com/InjuryClinic.
For more information about UPMC Orthopaedic Care in Chambersburg, Shippensburg, Carlisle, Enola, Mechanicsburg, Hershey, Lebanon, and our new offices in Lititz and Lewisberry, visit UPMC.com/CentralPAOrtho. Dr. Mark Lavallee is a sports medicine physician with UPMC Orthopaedic Care and will serve as one of the chief medical officers for the International Weightlifting Federation at the 2024 Olympic Summer Games in Paris. He is also a certified strength & conditioning specialist with the National Strength and Conditioning Association, chairman of USA Weightlifting Sports Medicine Society, a USA Weightlifting Hall of Fame Class of 2022 Inductee, and member of the International Weightlifting Federation Executive Medical Committee.
