CHAMPAIGN, IL (Chambana Today) – With August approaching, high school and college athletes across Champaign County are heading back into weight rooms to prepare for the fall season. But as they push to get stronger and faster, one local expert is reminding them that safety comes first.
Brittany Delaney, an OSF HealthCare athletic trainer, says weight room injuries are more common than many think.
“I see a lot of back and neck pain,” she said. “Muscle strains in the hamstrings, quads, and upper body happen often because athletes don’t always start at the right weight or use proper form.”
Delaney offers several key tips to avoid injury: maintain good posture, lift with your legs—not your back—and always keep the weight close to your body. She encourages athletes to avoid twisting at the torso and instead pivot their feet when doing rotational exercises.
Starting light and focusing on form is essential. Delaney suggests three sets of 10 reps, increasing weight slowly if there’s no pain or fatigue. For upper body exercises, add 2.5 to 5 pounds; for lower body, go up by 5 to 10 pounds.
She also stresses the importance of having a spotter, especially for lifts like bench press, and making sure students understand how to use each machine before working out.
“Communicate with your teammates and coaches,” Delaney said. “It’s always OK to ask for help. Injuries happen when people don’t speak up.”
As training intensifies for local programs at schools like Central, Centennial, and the University of Illinois, Delaney hopes her advice helps athletes compete safely all season long.