Injuries are common among physically active people. Most
sports injuries are due to either traumatic injury or overuse and can be
avoided by proper conditioning, training and equipment.
To prevent injuries that occur during exercise, it helps to do these;
·
Warm up before exercise. Cold, stiff muscles and
ligaments are more susceptible to injury. Cool down and stretch after
activities. For the first five minutes of your exercise routine, start out
slowly and easily so your muscles have a chance to warm up.
·
Increase the intensity and duration of
activities and exercise gradually. As your fitness level improves, you will be
able to do increasingly strenuous exercise without injury.
·
Use proper sports techniques and equipment. For
example , wear supportive, well-cushioned shoes for running, aerobics, and
walking, use a two-handed tennis backhand stroke, wear protective pads for
roller-skating. Make sure that your bicycle’s seat and handlebars are adjusted
properly for your body.
·
Alternate hard workouts with easier ones to let
your body rest. For example, if you run, alternate long or hard runs with
shorter or easier ones. If you lift weights, don’t work the same muscles two
days in a row.
·
Do several activities to rest your muscles.
Alternate days of walking with biking, or swimming.
·
Don’t ignore aches and pains. A few days of
reduced activity, rest, or ice when you feel the first twinge of pain may help
you avoid more serious problems.
·
Keep the rest of your body fit by cross-training
with activities that don’t stress the injured area. For example, swimming or
biking for sore ankles or feet, walking or biking for sore shoulders or elbows.
·
Resume your regular activity gradually. Start
with a slow, easy pace and increase only if you have no pain.
·
Break your exercises down into components. If
you can throw a ball a short distance without pain, try increasing the
distance. If you can walk comfortably, try jogging. If you can jog without
pain, try running.
A person can sustain a fracture during
exercise due to repeated overuse of muscles. This is called a stress fracture
and are common during intensive training for sports like basketball, running
etc. The main symptom is persistent foot pain and tenderness that increases
during use. There may be no visible swelling.
STRAINS AND SPRAINS
A strain is an injury caused by
overstretching a muscle. A sprain on the other hand is an injury to the muscle
and the ligaments, tendons or soft tissues around a joint. These two injuries
cause pain and swelling. Unless a broken bone is obvious, it may be difficult
to tell if an injury is a strain or sprain. Rapid swelling often indicates a
more serious injury. You may have a severe sprain if ;
·
The injured area is visibly swollen.
·
The injured area is twisted or bent out of shape
or a bone is poking out of the skin.
·
The injured area is black and blue.
·
The pain from the injury prevents normal use of
the limb such as walking.
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