If you’ve been training using kettlebells for some time now, you must be aware of this training’s propensity to enhance fitness. Most strength trainers benefit from even a beginner-level workout.
The National Institutes of Health (NIH) states that this form of training helps improve power, strength, and endurance. While that is true, you must work your way up with the weight.
Kettlebells are usually made of cast iron or steel and can cause much damage when not used properly. This means there is a looming risk of injuries. In this article, we will discuss common kettlebell injuries and ways to recover from them.
Types of Kettlebell-Related Injuries
Let’s start by sharing two of the most common reasons why strength trainers may get injured from their kettlebells. Many get a little too overambitious and choose kettlebells that are too heavy.
Others select the right weight but use poor technique while lifting them. A small group sustains injuries due to a combination of both. Let’s look at the common injuries that trainers must be aware of –
- Tendon overload – Sometimes, overuse of kettlebells can put excessive strain or load on the tendons. As a result, the strength trainer may develop tendinitis, especially in their arms or shoulders.
- Muscle strains – Much like the tendons, even muscles are at risk of becoming overstrained. This usually occurs in the shoulders or lower back.
- Sprains – Kettlebell training is not immune to sudden jerks or awkward movements. In case of any sudden movements during kettlebell lifts, swings, or snatches, there’s a risk of developing sprains in the wrists or ankles.
- Lower back pain – This condition happens due to improper kettlebell lifting techniques. They can lead to lower back pain due to disc issues or spinal stress.
- Joint injuries – Those who try lifting more weight than they’re able to experience joint injuries. They can occur in the knees, elbows, or wrists.
Symptoms to Watch Out For
WebMD shares that kettlebell training is a great way to pump your workout. It’s possible to burn a lot more calories within a shorter period. However, it’s important to treat each session with respect.
If not, there’s a risk of serious injuries as those mentioned above. How about some common symptoms? Let’s look at them in detail –
- Localized pain – There might be a sharp or throbbing pain in the affected area. It may worsen during movement or while lifting objects.
- Reduced motion range – The injured trainer may experience difficulty in moving the injured part. This affects their ability to perform daily activities.
- Bruising or swelling – There may be visible redness, bruising, or swelling in the injured area. This is a sign of internal bleeding or inflammation.
- Tenderness to touch – There may be an increased level of pain or sensitivity at the injured site, especially evident while touching or pressing.
- Muscle weakness – A considerable decline in strength is also often present in the injured part. This may make it difficult to lift or hold a kettlebell.
Treatment Options
Knowing when to seek medical help is crucial to faster and more thorough recovery from kettlebell injuries. Timely medical attention will prevent further complications and enable the trainer to resume their fitness regime safely.
If there is acute pain, persistent discomfort, visible swelling, or mobility issues following a kettlebell session, it’s time to consult with a healthcare professional. The importance of early diagnosis and intervention cannot be overstated.
R.I.C.E Technique for Inflammation
When you consult with a doctor for kettlebell injuries, they will likely suggest the R.I.C.E. method first. It stands for Rest, Ice, Compression, and Elevation. Used immediately and through a few days post-injury, this method has been an athlete favorite for decades.
Once the diagnosis is made and treatment options are laid out, other members of the healthcare team like nurses take charge. They might assist even during the assessment stage but are more involved during intervention.
Qualified through a Bachelor’s in Nursing (BSN) and relevant nationwide certifications, registered nurses are familiar with the first-aid approach of R.I.C.E. Let’s look at a rundown of what the nursing professional will do –
- Rest – They will advise on appropriate rest periods based on the severity of injuries.
- Ice – The nurse may apply ice packs to reduce inflammation that characterizes the acute phase.
- Compression – The injured area will be wrapped with an elastic bandage to reduce soreness.
- Elevation – The painful area is elevated, usually above the heart level to reduce swelling via drainage of fluid.
The best way to start with R.I.C.E. is by seeking professional help. Nurses can be a good resource as they are adept at applying basic first-aid procedures like R.I.C.E. The nursing shortage is a concern in the US, but the BSN accelerated program has made entry into the field easier than before.
Many are choosing accelerated programs to gain a competitive edge and minimize the gap between their education and practice. This also helps them work across diverse settings to assess injuries, administer treatments (including R.I.C.E.), and educate patients on follow-up care. They will likely advise the patient to use this method for at least 48 hours for soft tissue injuries.
Current wisdom emphasizes the importance of movement as well, as shared by Yale Medicine. It applies to both the acute as well as healing stages.
Physical Therapy
In most cases, the R.I.C.E method is the immediate step in dealing with strength training injuries. Its application is followed by a specific number of physical therapy sessions that help manage pain long-term and restore the full function of the affected area.
The nurse can refer you to an experienced physical therapist. Moreover, healthcare teams include such professionals alongside nutritionists for a 360-degree approach to healing.
The physical therapist will identify the underlying causes of the injury and recommend a personalized treatment plan. They will recommend relevant exercises and manual therapy techniques targeted at joint mobilization and pain alleviation.
If a patient is suffering from a lack of coordination or neuromuscular control, the physical therapist will incorporate proprioceptive training. It involves exercises that challenge the body’s awareness of joint positions.
The intensity and complexity of each exercise will be increased gradually. This allows the body the time it requires to restore muscle function.
Education
The healthcare team will go beyond recommending treatment options. According to Baylor University, clinical nurses also participate in patient and family education.
For instance, the nurse may help with understanding the R.I.C.E. so it’s possible to perform some steps by yourself. Moreover, they will also provide information on the importance of warming up before exercises and listening to body signals.
In case any weight changes are required, they will assist with proper weight selection. They may also share important dos and don’ts to follow. The educational aspect of treatment will cover injury prevention too.
This is especially true if the injury was caused due to improper techniques. You may be recommended to a certified trainer for guidance.
While there are risks involved in kettlebell training, they are subject to proper knowledge and personal discretion. Overall, this type of strength training can benefit not only younger demographics but also older adults.
The American Physiological Society states that kettlebell exercises can help older adults maintain muscle strength. In a study involving 12 months of kettlebell training among older adults between 60 and 80 years, muscle mass and physical strength improved significantly.
Even blood markers for whole-body inflammation decreased. So, should you strength-train using cannonballs with handles attached to them? Absolutely! Bear in mind that even age is not an excuse; just be careful and make safety a priority.