Deadcember: Deadlifting Injuries

Deadcember: Deadlifting Injuries

Welcome to week two of Deadcember! This week, we're diving into one of the biggest concerns people have when it comes to deadlifting: injury. It's no secret that many individuals avoid deadlifts because they're afraid of hurting themselves, and in some cases, doctors even advise against it. However, we believe deadlifting can be incredibly beneficial when done correctly. Let's break down why injuries occur and how you can stay safe while deadlifting.

While deadlifting is an excellent way to build strength and resilience in your spine, improper form or overloading can lead to a variety of injuries. Some of the most common deadlift-related injuries include:

  • Disc Bulges: One of the most common injuries associated with deadlifts is a disc bulge. This occurs when too much pressure is placed on the front of the disc, causing the material inside to migrate backward. This is often the result of too much flexion (bending) during the lift, which leads to the disc being under excessive load and tension, forcing the body to compensate.

  • Pars Fractures: Pars fractures happen when part of the lamina in your spine breaks. While this injury typically isn't serious, it can be very painful and may take weeks to heal.

  • Strains and Sprains: These can occur in various areas of the body, including the hamstrings, hips, and knees. Overuse or improper form can lead to soft tissue injuries that can slow down your progress.

Why Injuries Happen

The primary reason most injuries happen during deadlifts is poor form or pushing beyond your limits. Here are a couple of factors that contribute to deadlift-related injuries:

  1. Time Under Tension: When someone struggles to lift a heavy weight, they may spend too much time under tension, trying to lift the bar while it feels stuck. The tissue can only handle that kind of stress for so long before it begins to break down, which increases the risk of injury.

  2. Overloading Tissue: Lifting too much weight too quickly can lead to problems, especially when there's too much pressure on the discs. This overload can cause tears in the annular rings inside the discs, leading to disc bulges and other complications.

How to Minimize Risk and Maximize Benefits

While injuries can happen, they are often preventable with proper technique and smart training. Here’s how to stay safe while reaping the benefits of deadlifts:

  • Use Proper Form: Maintaining the right form is essential to prevent injuries. We’ll dive deeper into this in next week's post, but key points include keeping a neutral spine, engaging your core, and avoiding excessive flexion.

  • Don't Overload: Avoid lifting more weight than your body can handle. Gradually increase the load as your strength improves, and make sure you're always able to maintain good form throughout the lift.

  • Manage Time Under Tension: Don’t spend too long trying to lift heavy weights. If you’re stuck, reset and try again with a lighter load to prevent unnecessary strain on your muscles and tissues.

Deadlifts, when done correctly, are a fantastic exercise for building a resilient spine and overall strength. While injuries can occur, they’re often the result of poor technique, overloading, or improper training habits. By focusing on proper form, gradually increasing weight, and avoiding excessive time under tension, you can minimize the risk of injury and maximize the benefits of this powerful movement.

Ryan Anson