Powerlifting is a sport that requires strength, technique, and a significant amount of dedication for constant improvement. Like any high-intensity physical activity, there can be risk involved, especially if the body isn’t properly conditioned to the load or recovery is neglected. Whether you're a beginner or a seasoned lifter, understanding the most common powerlifting injuries and how physical therapy can help prevent and manage them is crucial to staying healthy, avoiding setbacks, and making continuous progress. The longer you stay healthy in the game, the more progress you'll make!
In this blog, we’ll dive into the most common powerlifting injuries, how they occur, and how physical therapy plays a pivotal role in injury prevention, recovery, and long-term performance.
Common Powerlifting Injuries and Their Causes
1. Lower Back Injuries
Lower back injuries are perhaps the most common injury I see among powerlifters, and they often occur during deadlifts or squats. Often times this can be due to a certain level of fatigue and sometimes doesn't even happen at the heaviest weights. In fact, lower back injuries often occur at moderate weights due to cumulative fatigue and the body not being able to handle the stress. Generally speaking, muscle strains and pain involving either the joints or the disc are most commonly effected.
How to minimize risk:
Technique is key - making sure your technique is as efficient as possible will help you consistently move weights well.
Bracing - understanding how to brace your trunk against heavy loads not only helps the efficiency of the movement but creates stability through the lift.
Hip and Spine Mobility - Taking the time to make sure you are optimizing your hip and spine mobility can help you have the appropriate range of motion required for each lift.
2. Shoulder Injuries
The shoulder joint is involved in every powerlifting lift—especially bench presses and squats. Accessory movements like incline presses, dips, overhead presses, and front squats also require a certain degree of shoulder mobility and strength. Shoulder injuries, such as rotator cuff strains, can happen when training. Despite this, it doesn't mean we need shoulder surgery and it doesn't mean we have to stop training. These things can be managed and the risk of them minimized.
How to minimize risk:
Include shoulder mobility exercises and strengthening routines to keep the rotator cuff and surrounding muscles strong and stable.
Listen to the body - avoid overloading a cranky shoulder joint and take appropriate recovery days to prevent overuse.
3. Knee Injuries
Knee pain is often experienced by powerlifters, especially during squats or while performing variations of the squat that involve heavy knee flexion. The most common knee injuries are patellar tendinitis and patellofemoral pain syndrome.
How to prevent it:
Ensure proper squat form, particularly knee tracking. This will require a certain degree of hip and ankle mobility.
Strengthen the quadriceps, hamstrings, and glutes to better support the knee joint during lifts. Calf/ankle strength will also help.
Work on mobility in the ankles and hips to allow for proper depth in squats without excessive strain on the knees.
4. Elbow Tendonitis
Elbow pain, particularly on the inside or outside of the elbow, is common in lifters. Often, this is caused by heavy and/or repetitive loads through ranges of motion that the shoulder or wrist might not have strength or flexibility for. This can result in tendonitis, which occurs when tendons around the elbow become irritated or inflamed. Most frequently, I see this in the low bar squat and the bench press.
How to minimize risk:
Avoid excessive volume or weight on pressing movements when they are associated with the elbow pain - listen to your body.
Focus on strengthening the muscles surrounding the elbow, including the forearm flexors and extensors, to reduce strain on the tendons.
Ensure that you have adequate shoulder external rotation and extension range of motion as well as strength through the rotator cuff. These are often the most limited motions I see.
How Physical Therapy Helps Prevent and Treat Powerlifting Injuries
Physical therapy is essential not only for treating existing injuries but also for preventing them in the first place. As powerlifting demands significant strength and mobility, physical therapists can help by designing personalized programs to address potential weaknesses, improve mobility, and optimize performance. Here's how:
1. Movement Screening and Assessment
A physical therapist can conduct a thorough assessment to identify any weaknesses, imbalances, or areas of stiffness that could lead to injury. This includes assessing posture, movement patterns, and flexibility. With this information, a physical therapist can help create a preventative strategy tailored to your needs. Always see a physical therapist who understands powerlifting - ideally someone who lifts themselves. They'll have the firsthand experience to guide you and understand the nuances of the sport as well as your body mechanics for each lift.
2. Movement Pattern Optimization
Physical therapists specialize in identifying faulty movement patterns that can lead to injury. They can help you fine-tune your lifting technique, whether it’s ensuring proper hip and ankle mobility for squats or correcting scapular positioning during bench press. Proper form is crucial for long-term progress and injury prevention in powerlifting.
3. Strengthening Weak Muscles and Correcting Imbalances
Strength imbalances between muscle groups can increase the risk of injury. Physical therapists can identify these imbalances and help maximize your capabilities to improve upon this. Physical therapy also focuses on building strength in underused muscles while simultaneously promoting flexibility and range of motion in tighter areas. For example, a physical therapist would be able to address weaknesses in the muscles of the rotator cuff as well as range of motion deficits in the shoulder joint.
4. Improving Mobility and Flexibility
Powerlifters often experience tightness in key areas such as the hips, shoulders, and ankles. Physical therapists use techniques like manual therapy, stretching, and mobilizations, and strengthening exercises to help restore full range of motion. Having adequate mobility ensures that your joints and muscles move freely and you can maximize the efficiency of your lifts.
5. Tailored Recovery Plans
Recovery is just as important as the lifting itself. Physical therapists can design recovery programs that help with muscle repair and reduce soreness. This may include techniques like myofascial release, neuromuscular reeducation, or specific exercises that address areas of need. Incorporating recovery protocols into your routine helps prevent overuse injuries and speeds up healing if you’re dealing with existing soreness or pain.
How Physical Therapy Can Support Long-Term Powerlifting Success
Injury prevention isn't just about avoiding pain—it's about ensuring that you can continue lifting for long periods of time with low risk for injury. Regular visits to a physical therapist can help you stay ahead of any potential issues, optimizing your lifting form, and maximizing your potential.
Physical therapists work with athletes not just to recover from injuries, but also to improve their lifting efficiency, which can lead to better results. By incorporating physical therapy into your training routine, you’ll develop a balanced, healthy body that can perform at its best without the constant fear of injury.
Stay Strong and Lift Smart with Function Reforged Physical Therapy
Powerlifting is an incredible way to build strength, improve fitness, and challenge your limits. It's why I do it and why I love it! However, to reach your full potential safely, injury prevention should be a priority. Working with a physical therapist to identify weaknesses, correct imbalances, and enhance mobility can make all the difference between reaching new personal bests and suffering from avoidable injuries.
By understanding the common injuries in powerlifting and incorporating physical therapy into your training routine, you’re setting yourself up for success both in and out of the gym. Remember, lifting heavy weights requires strong, well-maintained muscles and joints—so don’t neglect your body’s needs outside the gym!
If you're ready to take your powerlifting to the next level while staying injury-free, contact me at Function Reforged Physical Therapy today to schedule a free discovery call. During this call we will assess your routine, recovery strategies, identify potential risks, and get you on the right track to maximizing your training.
Ready to optimize your powerlifting performance and prevent injuries? Schedule a consultation with us today!
Bình luận