In the quest for a chiseled physique, bodybuilders often push their bodies to the limit. While this dedication is commendable, it comes with its fair share of risks. Preventing Common bodybuilding injuries can strike even the most seasoned athletes, potentially derailing progress and causing long-term damage. In this comprehensive guide, we’ll delve into the most prevalent injuries faced by bodybuilders and equip you with the knowledge to prevent and manage them effectively.
Table of Contents:
I. Understanding Common Bodybuilding Injuries
II. Prevention Strategies for Bodybuilding Injuries
III. Seeking Professional Guidance and Rehabilitation
Overview
References
Understanding Common Bodybuilding Injuries
Muscle Strains and Tears
Unraveling the Mechanics and Mitigating Risks in Bodybuilding” serves as a concise and informative heading for the first section of the article. Let’s break it down:
- A. Muscle Strains and Tears: This section title introduces the specific topic that will be covered. It indicates that the section will focus on muscle strains and tears, which are common injuries in bodybuilding. The use of “A.” suggests that this is the first topic in the series of common bodybuilding injuries.
- Unraveling the Mechanics: This phrase indicates that the section will delve into the underlying mechanics or causes of muscle strains and tears. It suggests that the reader will gain a deeper understanding of how these injuries occur.
- Mitigating Risks in Bodybuilding: This part of the subtitle emphasizes that the section will not only explain the causes of muscle strains and tears but also provide strategies for reducing the likelihood of experiencing these injuries in the context of bodybuilding. It implies that the reader will learn how to take preventative measures.
Overall, this title and subtitle combination effectively communicates the focus of the section and what the reader can expect to learn. It combines a specific topic (muscle strains and tears), an indication of what will be covered (understanding the mechanics), and a promise of actionable advice (mitigating risks in bodybuilding).
Tendonitis and Tendinosis
Tendonitis and tendinosis are conditions that affect tendons, the strong fibrous tissues that connect muscles to bones. While they share similarities, they have distinct characteristics and require different approaches to prevention and management.
1. Tendonitis:
Tendonitis is characterized by inflammation of a tendon. It typically occurs as a result of repetitive, overuse movements or sudden, forceful exertions. In bodybuilding, tendons are often subjected to intense stress during exercises like heavy lifting and resistance training.
Common symptoms of tendonitis include localized pain, tenderness, and swelling around the affected tendon. It may be accompanied by a feeling of stiffness or a “creaking” sensation during movement. In bodybuilding, tendonitis most commonly affects areas such as the shoulders, elbows, and knees.
Prevention and Management:
- Proper Warm-Up and Cool-Down: Adequate warm-up and cool-down routines are crucial. Gradual, controlled movements help increase blood flow to the tendons, preparing them for the demands of exercise.
- Progressive Loading: Gradually increasing the intensity of exercises and avoiding abrupt spikes in weight or resistance can help prevent excessive strain on tendons.
- Balanced Training Programs: Incorporating a variety of exercises that target different muscle groups can help distribute the load and reduce the risk of overuse on specific tendons.
- Technique and Form: Maintaining proper form during exercises is essential. This ensures that the load is distributed evenly across muscles and tendons, reducing the risk of overloading a specific area.
2. Tendinosis:
Tendinosis is a degenerative condition characterized by microscopic changes within the tendon. Unlike tendonitis, tendinosis is not primarily driven by inflammation, but rather by repetitive microtrauma to the tendon tissue. Over time, this can lead to structural changes and weakening of the tendon.
Tendinosis is often a chronic condition that develops gradually over time. It may not present with significant pain or inflammation initially, but can lead to chronic pain and reduced function if left untreated.
Prevention and Management:
- Eccentric Exercise Programs: Eccentric exercises, which involve lengthening of the muscle-tendon unit under tension, have shown promise in the rehabilitation of tendinosis. These exercises can help stimulate tendon remodeling and strengthen the tissue.
- Load Management: Gradually increasing the load on tendons, and avoiding sudden spikes in intensity, can help reduce the risk of tendinosis.
- Proper Nutrition and Hydration: Adequate nutrition, including nutrients that support tendon health such as collagen, can play a role in preventing and managing tendinosis.
- Consultation with a Sports Medicine Professional: If symptoms persist or worsen, seeking guidance from a sports medicine physician or physical therapist is essential for accurate diagnosis and tailored treatment plans.
By understanding the differences between tendonitis and tendinosis, bodybuilders can take proactive steps to protect their tendons and reduce the risk of these common injuries. Additionally, early intervention and proper management strategies can facilitate a quicker and more effective recovery, allowing athletes to continue pursuing their fitness goals.
Rotator Cuff Injuries
The rotator cuff, a network of four tendons situated in the shoulder, plays a pivotal role in stabilizing the shoulder joint during a wide range of movements. Given the frequent engagement of the shoulders in bodybuilding exercises, it’s no surprise that rotator cuff injuries are prevalent among athletes in this discipline.
Understanding Rotator Cuff Injuries:
Rotator cuff injuries can encompass a spectrum of issues, ranging from minor strains to complete tears. They often occur due to a combination of factors, including overuse, acute trauma, and age-related degeneration. Athletes may experience symptoms such as pain, weakness, and limited range of motion in the affected shoulder.
In bodybuilding, exercises like overhead presses, lateral raises, and bench presses can put significant stress on the rotator cuff. Improper form or excessive weight can exacerbate the risk of injury.
Prevention and Management:
- Strengthening Exercises: Incorporating targeted exercises that focus on strengthening the rotator cuff and surrounding muscles can help provide additional support and stability to the shoulder joint.
- Balanced Training: Avoiding overemphasis on specific shoulder exercises and incorporating a balanced training routine that targets various muscle groups can help distribute the workload.
- Proper Form and Technique: Ensuring correct form during exercises is crucial. This includes maintaining proper alignment of the shoulder joint and avoiding excessive strain on the rotator cuff tendons.
- Warm-Up and Mobility Work: Prior to engaging in intense shoulder-focused workouts, a thorough warm-up and mobility routine can help prepare the shoulder joint for the demands of exercise.
- Avoiding Overuse: Allowing adequate time for recovery between intense shoulder workouts is essential in preventing overuse injuries to the rotator cuff.
Consulting a Sports Medicine Professional:
If symptoms of a rotator cuff injury persist or worsen, seeking guidance from a sports medicine physician or physical therapist is crucial. They can provide a comprehensive assessment, accurate diagnosis, and a tailored rehabilitation plan.
Understanding the intricacies of rotator cuff injuries is vital for bodybuilders aiming to safeguard their shoulder health. By implementing preventative measures and seeking professional guidance when needed, athletes can continue to pursue their fitness goals while minimizing the risk of rotator cuff injuries.
Lower Back Pain and Disc Injuries
The lower back, or lumbar region, is a critical area for stability and power in bodybuilding. Unfortunately, it’s also a common site for injuries, particularly disc-related issues. Understanding the intricacies of lower back pain and disc injuries is paramount for bodybuilders aiming to maintain a robust foundation.
Lower Back Pain and Disc Injuries:
Lower back pain can arise from various factors, including muscle strains, ligament sprains, and disc injuries. Disc injuries, such as herniations or bulges, occur when the soft inner portion of a spinal disc protrudes through the tougher outer layer. This can lead to nerve compression and result in symptoms like sharp pain, numbness, and tingling.
In bodybuilding, exercises like deadlifts and squats can put significant stress on the lower back. Improper form, excessive weight, or inadequate core strength can exacerbate the risk of injury.
Prevention and Management:
- Core Strengthening: Prioritizing exercises that target the core muscles, including the rectus abdominis, obliques, and erector spinae, can provide crucial support to the lower back.
- Proper Lifting Technique: Mastering correct form during exercises that engage the lower back is imperative. This includes maintaining a neutral spine and avoiding excessive flexion or extension.
- Gradual Progression: Implementing a gradual progression in weight and intensity when performing exercises that engage the lower back can help reduce the risk of overloading the area.
- Incorporating Rest Days: Allowing the lower back adequate time for recovery between intense workouts is essential in preventing overuse injuries.
Seeking Professional Guidance:
If lower back pain persists or is accompanied by neurological symptoms, seeking professional guidance from a sports medicine physician or physical therapist is crucial. They can conduct a thorough assessment, provide an accurate diagnosis, and prescribe a tailored rehabilitation plan.
In conclusion, fortifying the core and prioritizing proper form are key strategies in preventing lower back pain and disc injuries in bodybuilding. By taking proactive measures and seeking professional advice when needed, athletes can safeguard their lower back health and continue to pursue their fitness goals with confidence.
Knee Injuries
The knees bear a significant load in bodybuilding, acting as crucial pivot points during various exercises. However, this also makes them susceptible to a range of injuries. Understanding how to protect the knees is paramount for bodybuilders aiming to maintain strength and stability.
Understanding Knee Injuries:
Knee injuries in bodybuilding can encompass a variety of conditions, including patellar tendinitis, meniscus tears, and ligament strains. These injuries can result from sudden, forceful movements or gradual wear and tear. Symptoms may include pain, swelling, instability, and limited range of motion.
Exercises like squats, lunges, and leg presses place substantial stress on the knees. Incorrect form, excessive weight, or inadequate muscle support can heighten the risk of injury.
Prevention and Management:
- Quad and Hamstring Strengthening: Strengthening the quadriceps and hamstring muscles helps provide stability to the knee joint. Exercises like leg extensions, hamstring curls, and lunges can be beneficial.
- Balanced Leg Training: Incorporating a balanced approach to leg training, including both quad-dominant and hamstring-dominant exercises, can help distribute the workload and reduce strain on the knees.
- Proper Form and Range of Motion: Maintaining proper form during exercises is crucial, as is ensuring a controlled range of motion to avoid placing excessive stress on the knees.
- Gradual Progression: Progressing in weight and intensity at a controlled pace allows the knees to adapt to increasing demands, reducing the risk of overuse injuries.
Additional Tips:
- Proper Footwear: Wearing appropriate footwear with proper arch support and shock absorption can help alleviate strain on the knees.
- Utilizing Knee Sleeves or Braces: In some cases, using knee sleeves or braces can provide additional support and stability, particularly during heavy lifts.
Seeking Professional Guidance:
If knee pain persists or worsens, seeking professional guidance from a sports medicine physician or physical therapist is crucial. They can perform a thorough evaluation, provide an accurate diagnosis, and recommend a tailored rehabilitation plan.
In conclusion, prioritizing knee health is vital for bodybuilders seeking to maintain strength and stability. By implementing preventive measures and seeking professional advice when needed, athletes can safeguard their knees and continue to pursue their fitness goals with confidence.
Prevention Strategies for Bodybuilding Injuries
Proper Warm-Up and Cool-Down
The foundation of any successful bodybuilding regimen lies in the preparation and recovery of muscles. Proper warm-up and cool-down routines are not to be overlooked, as they are crucial elements in preventing injuries and optimizing muscle function.
The Significance of Warm-Up and Cool-Down:
Both warm-up and cool-down routines serve distinct yet equally important purposes in bodybuilding. A warm-up prepares the body for the demands of exercise by increasing blood flow to muscles, enhancing flexibility, and raising core body temperature. A cool-down, on the other hand, aids in gradually lowering heart rate and returning the body to a state of rest, while also facilitating the removal of metabolic waste products.
Components of an Effective Warm-Up:
- Cardiovascular Activity: Engaging in light cardio exercises like jogging or cycling for 5-10 minutes helps elevate heart rate and increase blood flow to muscles.
- Dynamic Stretching: Incorporating dynamic stretches that target major muscle groups, such as arm circles, leg swings, and torso twists, helps improve range of motion and flexibility.
- Specific Movement Patterns: Performing lighter, controlled versions of the exercises to be included in the workout primes the neuromuscular system for the upcoming intensity.
Elements of a Beneficial Cool-Down:
- Low-Intensity Exercise: Engaging in low-impact activities like walking or gentle cycling for 5-10 minutes helps gradually reduce heart rate and prevent blood pooling in the extremities.
- Static Stretching: Holding stretches for major muscle groups, focusing on both flexibility and relaxation, aids in reducing muscle tension and preventing post-workout stiffness.
- Foam Rolling or Self-Myofascial Release: Using a foam roller or other self-massage tools to target specific muscle groups can help alleviate tightness and promote recovery.
Tailoring Warm-Up and Cool-Down to Specific Workouts:
The nature of warm-up and cool-down routines should be adapted to the intensity and focus of the workout. For instance, a more dynamic and sport-specific warm-up might be suitable for a high-intensity training session, while a gentle cool-down would follow to gradually return the body to a state of rest.
Consistency is Key:
Regularly incorporating proper warm-up and cool-down routines into your bodybuilding regimen not only minimizes the risk of injury but also supports optimal muscle function and growth.
In conclusion, regarding warm-up and cool-down as integral components of your training routine is fundamental in promoting longevity and success in bodybuilding. By dedicating time to these crucial preparatory and recovery phases, you’re not only safeguarding your body from potential harm but also setting the stage for greater gains and overall performance.
Progressive Overload and Periodization
In the world of bodybuilding, achieving consistent gains in strength and muscle mass requires more than just lifting weights. Understanding the principles of progressive overload and periodization is paramount for creating effective and sustainable training programs.
1. Progressive Overload: Elevating the Challenge
Progressive overload is the foundation of any successful strength training regimen. It involves systematically increasing the demands placed on muscles over time to stimulate growth and adaptation. By gradually increasing resistance, volume, or intensity, the body is compelled to adapt, resulting in increased strength and muscle mass.
Implementing Progressive Overload:
- Gradual Weight Increments: Regularly increasing the amount of weight lifted ensures that the muscles are continually challenged.
- Adjusting Reps and Sets: Altering the number of repetitions and sets performed can manipulate the overall workload and intensity of a workout.
- Modifying Rest Intervals: Shortening rest periods between sets can increase the overall intensity of a workout, demanding more from the muscles.
2. Periodization: Structuring for Success
Periodization is a strategic approach to training that involves organizing workouts into distinct phases or cycles, each with specific goals and intensities. This method allows for optimized progress while minimizing the risk of plateaus or overtraining.
Components of Periodization:
- Macro and Microcycles: Periodization plans typically consist of macrocycles (long-term plans spanning several months or a year) and microcycles (short-term plans typically lasting a week). These cycles are structured to address different aspects of fitness, such as strength, hypertrophy, and endurance.
- Phases of Training: Within each macrocycle, various phases are incorporated, each focusing on specific training goals. These may include hypertrophy, strength, power, and deloading phases.
- Deloading Weeks: Deloading weeks involve reducing training volume and intensity to allow for recovery and prevent overtraining. They serve as a crucial component in long-term progress and injury prevention.
Balancing Intensity and Recovery:
Periodization ensures that workouts are balanced with adequate rest and recovery. By strategically alternating between high-intensity and lower-intensity phases, the body is given the opportunity to adapt and grow without excessive strain.
Monitoring Progress:
Regularly tracking performance, including weights lifted, repetitions completed, and overall endurance, helps ensure that the principles of progressive overload and periodization are effectively integrated into the training program.
Understanding and applying the principles of progressive overload and periodization are essential for maximizing strength gains in bodybuilding. By intelligently manipulating training variables and structuring workouts over time, athletes can continuously challenge their bodies while minimizing the risk of burnout or plateauing.
Correct Form and Technique
In the pursuit of muscle growth and strength, it’s easy to get caught up in lifting heavy weights. However, without a foundation of proper form and technique, gains can be compromised, and the risk of injury significantly heightened. Mastering correct form and technique is the bedrock of safe and effective bodybuilding.
1. The Importance of Proper Form:
Correct form ensures that exercises target the intended muscles, reducing the risk of compensatory movements or overloading the wrong muscle groups. It also minimizes the risk of injury by distributing stress evenly across muscles and joints.
Elements of Correct Form:
- Alignment and Posture: Maintaining proper alignment of the body during exercises helps ensure that the intended muscles are engaged and that joints are stabilized.
- Controlled Movement: Performing exercises with controlled, deliberate movements ensures that momentum is not doing the work instead of the targeted muscles.
- Range of Motion: Utilizing the full range of motion for each exercise maximizes muscle engagement and flexibility, leading to more comprehensive growth and development.
2. Common Form Mistakes:
Understanding common form errors can help bodybuilders identify and correct potential issues that may compromise their progress or lead to injury.
Examples of Form Mistakes:
- Arching the Back during Bench Press: This can put excessive stress on the lower back and reduce the effectiveness of the exercise for the chest.
- Rounding the Back during Deadlifts: This places unnecessary strain on the spine and can lead to lower back injuries.
- Knee Misalignment during Squats: Poor knee alignment, such as allowing the knees to cave inward, can lead to strain on the knee joints.
3. Seeking Guidance and Feedback:
Working with a knowledgeable coach, trainer, or experienced spotter can provide invaluable feedback on form and technique. They can offer corrections and adjustments to ensure exercises are performed correctly.
4. The Role of Mind-Muscle Connection:
Developing a strong mind-muscle connection is essential for ensuring that the targeted muscles are actively engaged during exercises. Focusing on the sensation and contraction of the muscle being worked can help enhance results.
Correct form and technique are non-negotiables in the world of bodybuilding. By prioritizing precision in movement, athletes not only optimize their gains but also safeguard themselves against potential injuries. Remember, quality repetitions are far more valuable than sheer quantity, and mastery of form is the key to unlocking your full potential in bodybuilding.
Incorporating Rest Days and Active Recovery
In the high-intensity world of bodybuilding, the concept of rest may seem counterintuitive to progress. However, rest days and active recovery are indispensable elements of any effective training regimen. They play a vital role in ensuring sustained gains and preventing burnout or overuse injuries.
1. The Significance of Rest Days:
Rest days provide the body with the crucial time it needs to recover and repair. This is when muscles grow stronger, connective tissues repair, and the central nervous system rejuvenates. Neglecting rest can lead to overtraining, decreased performance, and an increased risk of injury.
Guidelines for Rest Days:
- Frequency: Incorporate at least one or two full rest days into your weekly routine. The specific frequency may vary based on individual factors like training intensity and recovery capacity.
- Listen to Your Body: Pay attention to signs of fatigue, soreness, or decreased performance. These are indicators that your body needs a break.
- Sleep and Nutrition: Prioritize quality sleep and balanced nutrition on rest days to support the body’s recovery processes.
2. Active Recovery:
Active recovery involves engaging in low-intensity activities or techniques that promote blood flow, flexibility, and mobility without placing excessive strain on the muscles. It can enhance recovery by reducing muscle soreness and stiffness.
Examples of Active Recovery:
- Light Cardiovascular Exercise: Gentle activities like walking, swimming, or cycling can help improve blood circulation and promote recovery.
- Yoga or Stretching: These practices can aid in improving flexibility, reducing muscle tension, and promoting relaxation.
- Foam Rolling and Self-Massage: Using tools like foam rollers or massage balls can help release tightness and trigger points in muscles.
3. Avoiding Overuse Injuries:
Consistently incorporating rest days and active recovery into your routine can help prevent overuse injuries, which can occur when muscles and tissues are not given adequate time to repair and adapt.
4. Mental and Emotional Benefits:
Rest days also offer mental and emotional rejuvenation. They provide an opportunity to recharge both physically and mentally, reducing the risk of burnout and enhancing motivation and focus when returning to training.
Incorporating rest days and active recovery into your bodybuilding routine is not a sign of weakness, but rather a strategic approach to long-term progress and injury prevention. By respecting the body’s need for recovery, you can nurture gains and sustain a healthy, balanced approach to your fitness journey.
Seeking Professional Guidance and Rehabilitation
Consulting with a Sports Medicine Physician
In the pursuit of peak physical performance, the guidance of a sports medicine physician is an invaluable resource for bodybuilders. These specialized healthcare professionals possess the expertise to diagnose, treat, and prevent a wide range of musculoskeletal issues that are common among athletes.
1. The Role of a Sports Medicine Physician:
A sports medicine physician is a medical doctor with specialized training in the diagnosis, treatment, and prevention of sports-related injuries and conditions. They possess a deep understanding of the unique demands that athletic training places on the body.
Why Consult with a Sports Medicine Physician:
- Accurate Diagnosis: A sports medicine physician is equipped with the knowledge and tools to accurately diagnose injuries and conditions related to sports and exercise.
- Tailored Treatment Plans: They can create individualized treatment plans that address specific needs, taking into account factors like training regimen, biomechanics, and overall health.
- Injury Prevention Strategies: Sports medicine physicians can provide valuable advice on injury prevention techniques, including proper warm-up routines, training modifications, and biomechanical assessments.
2. When to Seek Consultation:
While it’s crucial to consult a sports medicine physician in the event of an acute injury, their expertise extends beyond just treatment. It is equally important to seek their guidance for ongoing evaluation and injury prevention.
Common Situations Requiring Consultation:
- Persistent Pain: If you experience persistent pain, discomfort, or limitations in range of motion, it’s important to consult with a sports medicine physician to determine the underlying cause.
- Recurrent Injuries: Individuals who experience recurring injuries, even if seemingly minor, should seek professional advice to address the root cause and prevent further issues.
- Preventative Assessments: Athletes can benefit from pre-season assessments to identify potential weaknesses, imbalances, or movement patterns that may increase the risk of injury.
3. Rehabilitation and Recovery Plans:
In the event of an injury, a sports medicine physician can provide comprehensive rehabilitation plans that may include physical therapy, targeted exercises, and a structured return-to-sport protocol.
Consulting with a sports medicine physician is a proactive step towards injury prevention and long-term athletic success. Their specialized knowledge and expertise can provide invaluable support for bodybuilders, ensuring they can train effectively and safely while minimizing the risk of musculoskeletal issues.
Physical Therapy and Rehabilitation Exercises
In the realm of bodybuilding, injuries can be an unfortunate but common occurrence. However, with the guidance of a skilled physical therapist and a tailored rehabilitation program, athletes can not only recover from injuries but also emerge stronger and more resilient than before.
1. The Role of Physical Therapy:
Physical therapy is a specialized branch of healthcare focused on restoring, maintaining, and maximizing physical function. For bodybuilders, it serves as a vital tool in the recovery process, helping to address injuries, improve mobility, and prevent future issues.
How Physical Therapy Benefits Bodybuilders:
- Individualized Treatment Plans: Physical therapists create personalized programs based on a thorough assessment of the athlete’s specific injury, functional limitations, and training goals.
- Manual Techniques: Skilled therapists employ hands-on techniques to mobilize joints, release muscle tension, and improve soft tissue function.
- Functional Rehabilitation: Exercises are tailored to mimic the specific movements and demands of bodybuilding, ensuring a seamless transition back to training.
2. Rehabilitation Exercises for Bodybuilders:
Rehabilitation exercises play a crucial role in the recovery process. They are designed to target weakened or injured muscles, improve range of motion, and rebuild strength and stability.
Sample Rehabilitation Exercises:
- Isometric Holds: These exercises involve contracting a muscle without changing its length. They help maintain muscle strength without putting excessive strain on injured tissues.
- Therapeutic Stretching: Gentle, controlled stretches can help improve flexibility and range of motion, aiding in the recovery process.
- Progressive Strengthening: Starting with low-resistance exercises and gradually increasing the load helps rebuild strength without risking re-injury.
- Functional Movement Training: These exercises replicate specific bodybuilding movements to ensure a safe and effective return to training.
3. The Importance of Consistency and Patience:
Rehabilitation is a gradual process that requires dedication and patience. It’s important to follow the prescribed exercises and gradually progress under the guidance of a physical therapist.
4. Injury Prevention and Longevity:
Beyond recovery, physical therapists can provide valuable insights on injury prevention strategies, including proper warm-up routines, technique refinement, and targeted exercises to address potential weaknesses.
Physical therapy and rehabilitation exercises are indispensable tools in the recovery journey for bodybuilders. With the guidance of a skilled therapist, athletes can not only bounce back from injuries but also develop a more robust and resilient foundation for their future training endeavors.
Overview
While bodybuilding offers a path to physical excellence, it is not without its risks. By understanding the nuances of common bodybuilding injuries and implementing proactive prevention strategies, athletes can safeguard their gains and pursue their fitness goals with confidence. Remember, an ounce of prevention is worth a pound of cure, and investing in your body’s longevity is the key to sustained success in the world of bodybuilding.
References:
- Baechle, T. R., & Earle, R. W. (2008). Essentials of Strength Training and Conditioning. Human Kinetics.
- Fleck, S. J., & Kraemer, W. J. (2014). Designing Resistance Training Programs. Human Kinetics.
- Hackett, D. A., & Johnson, N. A. (2013). A Novel Scale to Assess Resistance-Exercise-Induced Muscle Damage: Are We Underestimating the Overall Impact on Skeletal Muscle Health? Journal of Sports Science & Medicine, 12(2), 403–409.
- Kibler, W. B., & Sciascia, A. (2013). Current Concepts: Scapular Dyskinesis. British Journal of Sports Medicine, 47(4), 193-201.
- LaStayo, P. C., Woolf, J. M., Lewek, M. D., Snyder-Mackler, L., Reich, T., & Lindstedt, S. L. (2003). Eccentric Muscle Contractions: Their Contribution to Injury, Prevention, Rehabilitation, and Sport. The Journal of Orthopaedic and Sports Physical Therapy, 33(10), 557-571.
- Nascimento, F. X., & Araújo, A. G. (2018). Common Injuries in Bodybuilding Athletes. Injuries in Athletics: Causes and Consequences (pp. 313-327). Springer.
- Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey, C. D. (2004). The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature. Medicine and Science in Sports and Exercise, 36(3), 371–378.
- Featured image @Unsplash, freepik, pexels (com)
- Featured stream @Youtube, freepik, pexels (com)