筋トレには怪我がつきもの?怪我の理由と2つの予防方法を紹介!

筋トレによる怪我が多い理由とは

筋トレは初級者から上級者まで怪我をしやすいという特徴があり、その理由には筋肥大には常に筋肉の限界に近い負荷が必要ということが挙げられます。筋肉は一度傷つくと「超回復」と呼ばれる作用によって修復前より少し大きくなるので、筋トレは筋肉を傷つける動作と同じとも言えます。しかし、慣れないうちに大きな負荷で筋トレをしたり、自己流の方法で筋トレを続けたりしていると、筋肉だけでなく関節やアキレス腱にも影響を与え、結果的に怪我に繋がります。

筋トレの習熟度別に怪我の理由を解説すると、まず、初級者の場合はうまくフォームが安定せず、間接に負担が大きい体勢で筋トレをしがちということが挙げられます。学校の授業や部活で実践していたやり方を思い出して筋トレを行う方は少なくありませんが、必ずしもそれが現在の体に合っている正しい方法とは限りません。これから本格的に筋トレを始めていく方は、まずは筋肉や筋トレの基礎知識をしっかりと確認しましょう。

次に、ある程度筋トレにも慣れてきた中級者や、ハードな筋トレを行う上級者に多い怪我の理由には、筋肥大を目指して過度の負荷をかけがちということがあります。筋トレに慣れてくると扱える重量や負荷が増していき、1セットずつ目標回数を立てて筋トレを行うため、目標を達成しようとして無理な負荷をかけがちです。筋トレに慣れてきた時期こそ、基本的なフォームや注意点を復習することが大切と言えます。

筋トレの怪我予防に効果的な2つの方法

筋トレで怪我を避けるためには、先に述べた通り習熟度に関わらず基礎知識をしっかりと持つことが必要ですが、さらに筋トレによる怪我の効果的な予防方法を3つ紹介します。

まず一つ目は、体調に合わせて重量や負荷をコントロールしていくという方法です。筋肥大を目指すなら少しずつ筋トレによる負荷を強めていく必要があるため、重量や回数を上げ続けていくことが多いです。しかし、実際は体調によって筋肉が疲労する筋トレの強度は異なりますし、毎回の筋トレにおける適切な負荷は異なるものです。そのため、必ず毎回自分の体調を意識し、前回の筋トレよりはコンディションが良くないと思った場合は重量を思い切って下げることが大切です。そして、筋肉や関節に痛みがある場合や体調が悪い場合は、無理に筋トレをせずに休息をしっかりと取るという心がけも覚えておきましょう。

次の筋トレによる怪我の予防策としては、1回で行うトレーニングの種類の数に応じてセット数を調整するという方法です。特に胸や背中、脚のような大きい筋肉の筋トレでは、腕のような細かい部位に比べて疲労しやすいため、多くのセット数をこなすと疲労が一気に蓄積して怪我・体調不良が起こりやすくなります。そのため、負荷の大きい筋トレは1セットから2セットでしっかりと鍛えるように意識し、負荷の軽い筋トレを3セットほどこなすといった工夫が大切です。また、1日で多くの筋トレをこなすのではなく、筋トレのメニューを分散させて1回の筋トレの負荷を減らすという方法も、怪我の予防には効果的です。

このように、強度のコントロールとセット数の2つのポイントを意識し、毎回調整することで筋トレの怪我を避けることが可能です。

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