2 day delivery worldwide

The Risk of Lower Body Injuries in Weight Training Sports

by MASS4D® Insoles

Lower Body Injuries Weight Training

Weight or strength training is included in most workouts to help increase muscle mass, muscle strength and build endurance.

In weightlifting, powerlifting, bodybuilding and CrossFit, weight training is essential for training or competing. Understanding how proper form and function of the lower body can influence weight training allows athletes to improve gains and reduce the risk of injury.

Lower Body Injuries

Two of the most popular in weightlifting and powerlifting are the clean & jerk and the snatch. Both these exercises require an individual to raise the barbell over the head from the floor. This makes it important for the athlete to have proper form in order to reduce the risk of lower body injuries in bodybuilding. 

A study in the Korean Journal of Sport Biomechanics investigates the types of movements involved in weightlifting to identify the risk of injuries. It highlights that athletes with a history of knee injuries have a higher possibility of re-injuring the affected knee. This is due to the reduced ability of the hamstring muscles to control forward movement of the front part of the leg while lifting heavy weights.

A review in the 2017 edition of Sports Medicine Journal identified the lower back and knee as the most common sites of lower body injury. The authors also determined that the risk of acute muscle strain injuries is higher in sports that require lifting of heavy loads like weightlifting, powerlifting and strongman.

Foot Pain Relief, Injury Prevention, Better Posture and Sports Performance in One Insole     buy now

Impact of Foot Posture

Foot posture problems may cause weight training injuries and limit the ability of an athlete to train to their full potential. For instance, a number of muscles in the lower body need to work properly to perform the barbell back-squat.

With flat feet, the athlete can be at a disadvantage. As the foot arch collapses, it causes the shin bone and thigh bone to twist inwards. This increases load on the ankles, knees, hips and the lower back, which may increase the risk of injuries when lifting weights.

Supportive Care and Rehabilitation

Injury prevention and rehab in weight training should involve building lower body strength. Athletes with weak foot posture should be examined by foot care specialists or physiotherapists to identify the problem, its causes and the best treatment options.

If foot posture problems are present, then foot insoles can be recommended as part of a complete supportive care or active rehab programme.

MASS4D® insoles can help promote alignment in the lower body by supporting the feet in their optimal posture. The insoles offer foot support to improve proper distribution of weight and shock absorption.

MASS4D® foot insoles help provide a strong base to promote good form and posture for different styles of weight training. Additional removable support is also available to strengthen the arch of the insole and offer the best support even when lifting heavy weight.

Copyright 2018 MASS4D® All rights reserved. 


ReferenceKeogh, J. W. L., Winwood, P. W. (2017) The Epidemiology of Injuries Across The Weight Training Sports: A Systematic Review. Sports Medicine: March 2017, Vol. 47, No. 3, pp. 479-501. doi: 10.1007/s40279-016-0575-0.

Reference: Moon, Y. (2016) Evaluation of Biomechanical Movements and Injury Risk Factors in Weight Lifting (Snatch). Korean Journal of Sport Biomechanics: 2016, Vol. 26, No. 4, pp. 369-375. http://dx.doi.org/10.5103/KJSB.2016.26.4.369 



Reference: Glassbrook, D. J. (2016) An Analysis of High-Bar and Low-Bar Back-Squat Techniques in Olympic Weightlifters and Powerlifters. Auckland University of Technology.

Leave a comment

Comments will be approved before showing up.

Also in Articles

Is There A Link Between Insoles And Back Pain?
Is There A Link Between Insoles And Back Pain?

by MASS4D® Insoles July 22, 2018

It is common for people to mistakenly believe that insoles lead to increased pain in the lower back. On the contrary, insoles help to relieve any stress caused by foot posture problems on the back. When your feet move properly, you can expect to feel an improvement in your condition as well.

Read More

Knee Pain
What is Knee Pain?

by MASS4D® Insoles February 25, 2018

Your knees play an important role in helping you perform all kinds of movements such as walking, jumping, running or kicking. As the largest joint in the body, the knee forms a vital connection between your upper and lower leg.

Read More

Low Back Pain
What is Back Pain?

by MASS4D® Insoles February 11, 2018

While the pain is felt differently by everybody, back pain often ranges from mild-to-severe or sharp-to-dull. It is always advisable to get any pain or discomfort that lasts for more than three days checked by a specialist for diagnosis.

Read More