EXERCISE RELATED INJURIES

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V Grace Koza

Physiotherapist,CIHSR


Exercise is a very important part of one’s lifestyle, it can help keep your weight under control and can lower the risk of diseases like diabetes, heart disease, high blood pressure and many others. But, it’s not how much you exercise but how you exercise, many people enthusiastically start a new exercise program just to get sidelined shortly after due to a fitness injury, your workout is meant to build your body up not break it down. Whatever your fitness goals, getting injured surely isn’t one of them, but injuries from working out happen way too often nonetheless and one of the commonest place to get an injury is the Gym. Injuries are painful and have the potential to set you back weeks or months from your workout goals. 

 

Common workout injuries include:
    Muscle pull and strain
    Sprained ankle
    Shoulder injury
    Knee injuries
    Shin splint
    Tendinitis
    Wrist sprain or dislocation
    Stress fractures
    Tennis Elbow


Most Common areas where injury occur

A workout injury can happen to anyone, no matter your experience or fitness level even walking can cause an injury. Injuries often occurs when people suddenly increases the duration, intensity, or frequency of their activities, or bymaintaining poor posture while exercising. It is always better to take professional help for your workout routine as they will be able to guide you according to your desired goals and prevent injuries. Nobody is truly immune to injury, but there are things you can do to reduce your risk and prevent injury.

 

Warm-up: Every workout should begin with a warm-up and end with a cool-down period. A warm-up helps your body to get ready for exercise as it gradually increases your heart rate and loosens your muscles and joints. Some of the ways to warm up are static cycling, skipping, or jogging in one place for 5 to 10 minutes.

 

Stretch: Stretching your body before and after a work out is very important as this will help to increase the flexibility and relieve tension from the muscles and joints.It is best to stretch after your warm up and cool down phase.

 

Progression: When you begin an exercise routine or start a new workout program, start slowly and then gradually increase the intensity, duration, and frequency, don't push yourself too hard and try to do things beyond your body’s limit. As your fitness ability increases you will be able to challenge yourself more.

 

Cross-train: Try to vary your workout, don't overuse one set of muscles as repeating the same exercise frequently can lead to overuse and repetitive-use injuries such as shin splints, muscle strain, tendinitis, etc. Incorporate various exercise into your routine and don’t just stick to one form, exercises can be varied for example, Day 1 cardio, Day 2 strengthening, Day 3 core, etc. make a program depending on the results you are aiming for.

 

Posture: Maintaining a good posture while doing any kind of exercise is the key to prevent injuries and also to work on the right group of muscles. Many exercise related injuries can be averted if we maintain a good posture as this relieves unnecessary strain to the other group of muscles.

 

Cool-down:Cooling down after a work out is very important to slowly bring the heart rate and breathing back to normal as stopping suddenly after a heavy workout may cause light headedness or possibly fainting. Walking at a slower pace for 5 to 10 minutes after you work out is one of the best way to cool down.Cooling down is a great way to treat your body right after a rough exercise for if you treat your body right today, it’ll treat you right tomorrow.


Know your trouble area: Take professional help and plan your workout for problem areas. For example, if you have arthritis in your knees you will have to build up the muscle strength, but don't do exercises that hurt, take help and be sure to start out lightly.


Listen to your body: The "NO PAIN, NO GAIN" philosophyis what makes most of us push ourselves to the point of injury. You can get fit without feeling pain so, go easy on yourself. Listen to your body if you feel too much pain, you may be injured stop your workout and seek help.


Fuel your body: Drink plenty of waterbefore, during and after you work out. Eat a small snack before the work out and 50-60 minutes after its done.


Rest Take 1 to 2 days off a week to rest, it gives your body a chance to recover between workouts that can help prevent injuries.


If you get an injury take rest until you are fully healed, don’t do the activity that triggered the injury and avoid any activity that puts strain on the injured area.You can still be active as long as you don't stress the injury as it will help you heal quicker than if you take to the couch. Try a new workout while your injury heals for example, if you sprain your ankle exercise your arms instead, or if you hurt your shoulder work out your legs by walking.After you have fully recovered from your injury and pain freefor more than a week start back slowly, don't try to work out with the same intensity as you did before your injury. You will need to rebuild your muscle strength and endurance and it may take 3 weeks or more of regular exercise to regain your pre-injury fitness level. If you push too hard and too fast, you may injure yourself again.