Five tips to take weight correctly and avoid injuries

Five tips to take weight correctly and avoid injuries

Five tips to take weight correctly and avoid injuries

Five tips to take weight correctly and avoid injuries

"It seems simple to take a weight and transfer it if you have the necessary strength but most of the time this is not enough to avoid injuries," says Dr. Africa López-lelescas, a member of the Higher Sports Council, of the Spanish Agency for theSports health protection (AEPSAD) and professor at Alfonso X El Sabio University.

The back is one of the areas with the highest risk of injury and its damage is one of the main causes of work absenteeism, according to the World Health Organization (WHO).

Next, Dr. López-Lelescas, a collaborator of "El Bisturí", lists a series of guidelines to prevent ailments caused by loading weight incorrectly.

5 biomechanical recommendations to avoid injuries:

  1. Para elevar un peso desde el suelo se deben flexionar las rodillas en lugar del tronco, arquear la columna hacia atrás y coger el bulto pegado al cuerpo y, posteriormente, levantarlo.
  2. Si además se tiene que hacer un giro cargando peso, esto puede producir hernias discales. Por ello, no se debe girar la columna vertebral; hay que girar los pies dando pasos cortos.
  3. Para coger objetos pesados situados por encima de la cabeza conviene utilizar una escalera o banqueta. Con esto se evitan lesiones de columna y de hombros.
  4. La bolsa de la compra mejor pegada al tórax y con las dos manos (en lugar de agarrada por las asas con una mano). Esta posición puede producir lesiones en el epicóndilo del codo, del hombro y de la columna.
  5. Es aconsejable, si es posible, utilizar carritos con ruedas o soportes y ayudas externas.

Five tips to take weight correctly and avoid injuries

We must also take into account that children are a risk group since they load excessive school weight daily.

Therefore, to prevent pain and injuries in the little ones we must bear in mind that the weight of the backpack should not be greater than 10% of body weight.

Related Articles

49 Best full face and bmx helmets in 2021: according to the experts
49 Best full face and bmx helmets in 2021: according to the experts
50 Best Repeller in 2021: According to Experts
50 Best Repeller in 2021: According to Experts
47 Best Dog Backpack in 2021: After Researching 38 Options.
47 Best Dog Backpack in 2021: After Researching 38 Options.
47 Best Pilas Lamp in 2021: According to experts
47 Best Pilas Lamp in 2021: According to experts