15 common Powerlifting injuries (Prevention & Treatment)

No pain, no gain, right?

But sometimes the pain is more than just sore muscles after a powerlifting session.

Injuries can happen, putting your progress on hold.

Discover the most common powerlifting sport injuries in our comprehensive guide, and learn how to protect yourself during your next workout.

From back injuries to wrist sprains, we’re here to help you lift smarter, not harder. You’ve got the power – now use it wisely!

Back injuries (muscle strains, herniated discs)

Back injuries are common in powerlifting due to the high degree of stress placed on the spine during lifting exercises.

Muscle strains occur when muscles are overstretched or torn, resulting in pain and limited mobility.

Herniated discs occur when the soft, jelly-like center of a spinal disc pushes through the tougher exterior, causing potentially severe pain and nerve compression.

Both muscle strains and herniated discs may require rest, rehabilitation, and potential medical intervention for proper healing.

Knee injuries (ACL, meniscus)

Powerlifters often experience knee injuries due to the excessive force placed on the joint during heavy lifting.

Anterior cruciate ligament (ACL) injuries involve the tearing of the ligament that helps stabilize the knee joint, while meniscus injuries involve damage to the cushioning cartilage in the knee.

Both types of injuries can result in pain, swelling, and limited range of motion, and may require surgery depending on severity.

Shoulder injuries (rotator cuff, strains)

Shoulder injuries are prevalent in powerlifting due to the upper body’s involvement in many lifting exercises.

Rotator cuff injuries occur when the tendons and muscles that surround the shoulder joint become damaged or torn, leading to pain and weakness.

Strains involve the overstretching or tearing of muscles, which can result in significant discomfort and limited mobility. Treatment options often include rest, ice, physical therapy, and potentially surgery.

Bicep and tricep strain

Bicep and tricep strains are common in powerlifting, as these muscles play a key role in performing many upper body exercises.

Strains occur when muscle fibers become overstretched or torn, leading to pain, weakness, and limited range of motion.

Treatment typically involves rest, ice, compression, and elevation, as well as potential physical therapy or rehabilitation exercises to strengthen the affected muscles.

Wrist injuries (sprains, strains)

Wrist injuries are common in powerlifting, as the wrists stabilize the barbell during many exercises.

Sprains occur when ligaments in the wrist become stretched or torn, leading to pain, swelling, and limited mobility. Strains involve damage to the muscles or tendons in the wrist and can cause similar symptoms.

Treatment includes rest, ice, compression, and elevation, with supportive braces or wraps often recommended to aid in healing.

Elbow injuries (tendonitis)

Elbow injuries like tendonitis are common in powerlifting due to the stress placed on the joint during lifting exercises. Tendonitis occurs when tendons, which connect muscles to bones, become inflamed or irritated.

Symptoms include pain, tenderness, and limited mobility in the affected area.

Treatment typically involves rest, ice, anti-inflammatory medications, and potential physical therapy or rehabilitation exercises to strengthen and stretch the tendons and muscles around the joint.

Hernias

Hernias are a possible injury for powerlifters due to the high amount of pressure placed on the abdominal wall during heavy lifting.

A hernia occurs when an organ or tissue protrudes through a weak spot in the surrounding muscle or connective tissue, often resulting in pain and discomfort.

Treatment may involve supportive measures like wearing a hernia belt or surgery to repair the damage and prevent complications.

Hip injuries (strains)

Hip injuries are common in powerlifting, as the joint plays a critical role in stabilizing the body and transferring force during lifting exercises.

Strains involve the overstretching or tearing of muscles around the hip joint, which can result in pain, weakness, and limited range of motion.

Treatment typically involves rest, ice, compression, and elevation, as well as potential physical therapy or rehabilitation exercises to strengthen and stretch the affected muscles.

Hamstring strains

Hamstring strains are a common injury for powerlifters due to the involvement of these muscles in many lower body exercises.

Strains occur when the muscle fibers of the hamstring are stretched or torn, leading to pain, weakness, and limited mobility.

Treatment involves rest, ice, compression, and elevation, as well as potential physical therapy or rehabilitation exercises to strengthen the affected muscles and prevent further injury.

Groin strains

Groin strains are a potential issue in powerlifting due to the engagement of the hip adductor muscles during heavy lifting.

Strains involve the overstretching or tearing of the muscles in the groin area, leading to pain, swelling, and limited mobility.

Treatment typically involves rest, ice, compression, and elevation, as well as potential physical therapy or rehabilitation exercises to strengthen and stretch the affected muscles.

Neck injuries (muscle strain)

Neck injuries like muscle strains are a possible concern in powerlifting, particularly during exercises where the neck is placed under stress or strain.

Strains occur when the muscles in the neck are overstretched or torn, resulting in pain, stiffness, and limited range of motion.

Treatment typically includes rest, ice, and gentle stretching, as well as potential medical intervention or physical therapy if symptoms persist.

Hand injuries (blisters, sprains)

Hand injuries are common in powerlifting due to the grip-intensive nature of many exercises.

Blisters can form from repeated friction between the skin and barbell, while sprains involve the stretching or tearing of ligaments in the hand or fingers.

Treatment for blisters typically includes cleansing, protecting the affected area with a bandage, and using chalk or gloves to minimize further friction.

Sprains often require rest, ice, compression, and elevation, as well as potential medical attention if symptoms persist.

Ankle sprains

Ankle sprains are a potential injury in powerlifting due to the involvement of the joint in stabilizing the body during heavy lifting exercises.

Sprains occur when the ligaments surrounding the ankle become stretched or torn, resulting in pain, swelling, and limited mobility.

Treatment includes rest, ice, compression, and elevation, along with potential bracing or physical therapy to strengthen the joint and prevent further injury.

Head injuries (concussions, from dropping weights)

Head injuries like concussions can occur in powerlifting if a weight is accidentally dropped or equipment malfunctions.

Concussions involve a disruption in brain function due to a direct blow or sudden impact to the head, and symptoms can include headaches, dizziness, confusion, and balance issues.

Immediate medical attention is required for any suspected head injury, and treatment may involve rest, medication, and potentially a prescribed recovery plan to gradually return to activity.

Rib injuries (bruises, fractures)

Rib injuries can occur in powerlifting from direct impact to the ribcage during exercises or accidental contact with weights or equipment.

Bruises involve damage to the soft tissue surrounding the ribs, while fractures involve a break in one or more rib bones.

Both types of injuries can result in pain, difficulty breathing, and limited thoracic mobility. Treatment options include rest, pain management, and potential medical intervention for severe fractures to ensure proper healing.

How to Treat Powerlifting Sport Injuries

Back injuries (muscle strains, herniated discs): Rest, rehabilitation, and potential medical intervention are required for proper healing of muscle strains and herniated discs caused by the stress placed on the spine during lifting exercises.
Knee injuries (ACL, meniscus): Anterior cruciate ligament (ACL) injuries and meniscus injuries may require surgery depending on severity, as both result in pain, swelling, and limited range of motion due to the excessive force on the knee joint during heavy lifting.
Shoulder injuries (rotator cuff, strains): Rotator cuff injuries and muscle strains in the shoulder often require rest, ice, physical therapy, and potentially surgery due to the upper body’s involvement in many lifting exercises.
Bicep and tricep strain: Treatment for bicep and tricep strains typically involves rest, ice, compression, and elevation, along with potential physical therapy or rehabilitation exercises to strengthen the affected muscles.
Wrist injuries (sprains, strains): Supportive braces or wraps may be recommended in addition to rest, ice, compression, and elevation for wrist sprains and strains caused by the stabilization during barbell exercises.
Elbow injuries (tendonitis): Rest, ice, anti-inflammatory medications, and potential physical therapy or rehabilitation exercises may be necessary for tendonitis in the elbow due to the stress placed on the joint during lifting exercises.
Hernias: Supportive measures like wearing a hernia belt or surgery to repair the damage and prevent complications may be necessary for hernias caused by the high pressure on the abdominal wall during heavy lifting.

How to Prevent Powerlifting Sport Injuries

Powerlifting is a demanding sport that requires strength, skill, and dedication. However, the intensity of this sport also puts athletes at risk for various injuries.

In this article, we discuss the common powerlifting injuries and provide tips on how to prevent them.

Properly warm up and stretch your muscles before any powerlifting session. This can help increase flexibility and reduce the risk of injury.
Gradually increase weight and avoid abrupt changes in weight or volume, as sudden increases can put additional stress on your muscles and joints.
Focus on proper form during every lift to minimize the risk of injury and maximize the effectiveness of your workout.
Build a strong core through additional exercises like planks, crunches, and back extensions. A strong core can help support your spine and reduce the risk of back injuries.
Utilize appropriate gear such as knee sleeves, wrist wraps, and weightlifting belts to provide additional support and protection during heavy lifts.
Incorporate rest days into your training schedule to allow your body time to recover and repair itself.
Listen to your body and know when to stop. Pushing yourself too hard can result in injury and potentially hinder your progress.
Seek guidance from experienced coaches or trainers to ensure you are using the correct techniques and following a safe training program.
Maintain a balanced diet to provide your body with the nutrients necessary to support muscle growth, recovery, and injury prevention.
Stay hydrated by consuming plenty of water throughout the day, particularly during workouts. Proper hydration can help prevent muscle cramps and strains.

FAQ

What are common back injuries in powerlifting and how are they treated?

Back injuries in powerlifting, such as muscle strains and herniated discs, are often caused by the high stress placed on the spine during lifting exercises. Treatment usually involves rest, rehabilitation, and potential medical intervention for proper healing.

How can knee injuries like ACL and meniscus tears be treated in powerlifters?

ACL and meniscus tears can result in pain, swelling, and limited range of motion due to excessive force on the knee joint during heavy lifting. Depending on the severity, treatment may require surgery.

What treatments are available for shoulder injuries, such as rotator cuff damage and strains, in powerlifting?

Treatment for rotator cuff injuries and muscle strains in the shoulder often includes rest, ice, physical therapy, and potentially surgery, as these injuries are common in powerlifting due to the involvement of the upper body in many lifting exercises.

How can bicep and tricep strains be treated in powerlifters?

Bicep and tricep strains, which occur when muscle fibers become overstretched or torn, can be treated with rest, ice, compression, and elevation. Additionally, physical therapy or rehabilitation exercises may be recommended to strengthen the affected muscles.