Staying Away From Gym Injuries
Everyone has fitness goals and the one sure thing to get in the way in an injury. Here are some of the more common workout injuries and some basic guidelines to get you back training safely and quickly.
First off for everyone injury apply the R.I.C.E. principle for the first 48 hours. That is Rest Ice Compression and Elevation. The most important of these is REST. NSAIDs such as ibuprofen and naproxen can also help with pain and swelling.
Two of the more common reasons for injuries at the gym are poor form and to much to fast. Start light and use proper form when lifting weights, if you don’t know the best thing to do is ask a personal trainer with some help. Know your own body. Don’t push yourself to hard at first listen to your body and know your limits. And most of all always check with your health care professional before starting an exercise program.
Sprain: Sprains can occur to any ligament in the body. Most commonly experienced at the ankle joint. A sprain is a stretch or tear of a ligament, the fibrous tissue that connects bone to bone. Ligaments stabilize and support the body’s joints.
If you experience a sprain it is best to splint and ice the inflamed joint and seek a health care professional for further instruction.
Strains: A strain is an injury of the muscle and or tendon of the body. Tendons are fibrous cords of tissue that attach muscles to bone. Strains commonly occur due to a lack of a proper warm up, overuse of a muscle due to lack of rest, over stretching of the muscle or excessive muscle contraction. Depending on the severity of the strained muscle rest is typically your best option. If the strain in more severe you made want to see your health care professional.
Stress Fractures: Stress fractures are tiny cracks in a bone caused by repetitive application of force such as running or jumping. Most commonly found in the lower leg of distance runners but may also be the result of doing too much too soon. Pain associated with a stress fracture originates in a specific spot and decreases during rest. Contact your doctor if your pain becomes severe or persists even at rest.
Stay clear of these common side lining injuries so you can stay health and reach your fitness goals.