How to keep your weight lifting from causing more pain than gain
When it comes to staying healthy, few things do the trick quite like strength training. Lifting weights regularly can boost your stamina, reduce your risk of injury, control your weight, improve your focus and strengthen your bones, making a dedicated strength training routine one of the very best ways to promote whole-body health.
On the other hand, using resistance gear improperly is a surefire way to injure yourself. Lifting too much weight too quickly can certainly mean sore muscles and achy joints, but strength training also has another danger you may not be aware of: hemorrhoids.
Weight Lifting and Hemorrhoids: The Connection
When lifting heavy weights many novices hold their breath and strain as they apply effort to the lift. Grunting as you hold your breath will force the air in your lungs down, increasing the pressure on your internal organs and, ultimately, the veins near your rectum that can swell and protrude as uncomfortable hemorrhoids. This buildup of abdominal pressure is similar to the pressure created when you strain to have a bowel movement, which is one of the most frequent causes of hemorrhoids.
Those who already suffer from hemorrhoids can benefit from regular exercise, but should take care while weight lifting to keep symptoms from worsening. You shouldn’t let a fear of developing hemorrhoids scare you away from weight lifting. By sticking with techniques that minimize your risk of hemorrhoids, you can reap the big benefits of strength training without experiencing the painful consequences.
Lifting to Prevent Hemorrhoids: Your Action Plan
Since our bodies do it all day long without any conscious effort on our part, breathing may be the last thing on your mind when you get ready for a workout. Yet, the proper way to breathe differs between workouts. Learning to be more conscious of how you breathe during exercise will help you perform better and prevent injury, regardless of the activity.
Reducing your risk of hemorrhoids during weight lifting is all about how you inhale and exhale. Rather than pushing your breath down under the stress of heavy weights, make an effort to push that air up towards your throat. Before each lift, take a breath and hold it, pushing the air upwards as you lift the weight. After each rep, exhale your breath completely and start the process over. Practicing this style of breathing will reduce the pressure you place on your abdominal organs as you strain against that heavy barbell or bench press, which can also help you avoid other internal injuries like hernias.
Everyone should take care to prevent hemorrhoids when lifting weights, but this is especially true for those who have suffered from hemorrhoids in the past. If you have a history with hemorrhoids, your best bet will be to speak with your colon and rectal surgeon in Los Angeles before starting strength training to ensure that you won’t be risking injury. If you take care and focus on proper breathing technique, you can make strength training a valuable exercise asset without the pain of hemorrhoids.