Strengthen your arms and avoid injuries with these exercises

D Arm pain or discomfort These are quite common and can vary in severity due to sports practice. This is how he explains it to us Ibn UrtiagaSports physiotherapist, with whom we were able to talk about what these injuries are, as well as recommendations and treatment. Exercises that can help us strengthen them To try to avoid problems when we play sports.

The most common injury

• Tendonitis: It can occur in sports that involve repetitive movements such as baseball, swimming, paddle tennis or tennis and cause pain in the shoulder or elbow.
• Sprains and fiber breaks: A sprain is an injury to a ligament that can happen when you twist your arm incorrectly. Fiber tears occur when muscles are stretched or torn, especially in activities that require strength such as lifting weights.
• Bursitis: Inflammation of the bursae (small bags that cushion the bones, tendons, and muscles around the joint).
• fracture– Fractures of the humerus (arm bone) or radius and ulna (arm bone) can occur due to a fall or direct impact during sporting activities.
• Carpal tunnel syndrome– It can cause numbness, tingling and weakness in the hands and arms, often due to repetitive movements.

“Without a doubt, listening to the body is important Don’t ignore persistent painTherefore, whenever we experience severe or persistent discomfort, it is best to consult a doctor or physiotherapist for appropriate assessment and treatment for each situation,” he recommends.

It is important to start with light weights or just body weight and gradually increase as you feel stronger

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What exercises can help strengthen our arms?

According to the expert, he recommends the most effective exercises to strengthen the arms:

• Push-ups: Get into a plank position with your hands at shoulder height and your feet together. Bend your elbows and lower your body, keeping your back straight until your chest almost touches the floor. Then press up until you return to the starting position. This way you work your chest, triceps and shoulders.
• Collateral Funding: Use two parallel bars. Hold the bars and lower your body by bending your elbows until your arms are at a 90-degree angle. Then push up. With this exercise we will work the triceps, pectorals and shoulders.
• Karl Biceps with dumbbells: Can be done standing or sitting with a dumbbell in each hand and arms extended by the body. You should bend your elbows, lift the dumbbells towards your shoulders and keep your back straight and avoid slouching.
• Overhead triceps extension: Standing or sitting, you hold a dumbbell with both hands above your head. Bend your elbows to lower the dumbbell behind your head and then extend again.
• Dumbbell row: With a dumbbell in each hand, lean slightly forward from the waist with your knees slightly bent. In this position, you pull the dumbbells toward your torso, keeping your elbows close to your body. In this way, we will work our back, biceps and shoulders.
• Lateral shoulder raises: This exercise is performed by standing with a dumbbell in each hand at the side of the body and raising the dumbbells to the sides until they are at shoulder height. You must maintain a slight bend in the elbows.
• Side planks: To do this you need to lie on your side, lean on one arm and lift your body off the ground making a straight line from head to toe. You should hold the position for 20-30 seconds on each side.

“Also, I always recommend heating up Before starting any exercise routine it is important to avoid injury Start with light weights Or just with body weight and gradually increase as you feel stronger. This is also important Adequate rest between sets and training days To allow your muscles to recover. And keep variety in mind, that is, include different exercises to work all the arm muscles and avoid stagnation,” explains the physiotherapist.

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Perform exercises under supervision

It’s important, yes. Do this exercise under supervision Take advantage of them and avoid problems. “It is highly recommended to do supervised strengthening exercises, Especially if you are a beginner Or if you’re trying new steps. And by modifying the technique, preventing injury, taking into account our own physical condition level to adapt to the routine, maintaining motivation and ensuring a committed follow-up, Ensuring progress And, crucially, personalization, since each person is different and personalized training can address your specific weaknesses and help you improve faster,” advises the physiotherapist.

In the event that you decide to train alone, this is essential Keep you well informed about each exercise: Watch video tutorials and start with lighter weights until you feel comfortable with the technique. But it’s always a good idea to have professional supervision if possible, especially in the beginning.

Personalized training can address your specific weaknesses and help you improve faster

Are weights a good ally to tone and strengthen your arms?

One of the doubts that arise is whether training with loads, with weights, is recommended. As experts describe, they are effective for several reasons:

• for Various exercises.
• for him Progressive load increaseThe key to progress in strength training; To improve functional strength, that is, to feel stronger and more resistant to daily activities and not just to improve appearance.
• for Muscle toning and metabolic stimulationWhich means calorie burning continues after training.

“Also, there is Different weights (dumbbells, Kettlebellbars) that offer different options and are interesting to know,” he elaborates

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Thus they help us prevent injuries

By strengthening the muscles and mobility of the arms, we can help prevent injuries. “In fact it can play a fundamental role in injury prevention. per Strengthen the muscles around the jointsLike shoulders and elbows, help stabilize them. This reduces the risk of injury during physical activity or even daily movement,” he explains.

And it’s easier with strong muscles Maintain good technique in exercise and activityWhich helps to avoid wrong movements that can cause injury. And we also improve the flexibility of the muscles and tendons, which not only helps with larger and more controlled movements, but also reduces stress on the joints.

“On the other hand, strengthening both agonist muscles (those that cause movement) and antagonist muscles (those that oppose movement) helps. Maintain muscle balance. An imbalance can lead to compensation that increases the risk of injury. Additionally, when lifting heavy objects or participating in sports, your arms will be better prepared to withstand the load and effort, and so this means Less likely to suffer from overuse injuries”, explains the expert.

And finally, he concludes by saying that muscle strengthening can help relieve chronic tension and pain in areas like the shoulders and upper back, where it’s common if you don’t have enough strength and stability.