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We exercise to feel and look better and to enjoy improved health, so it’s
a real pain in the neck (or knee or elbow) when the very exercise we’re
sweating over causes hurt or injury. That twinge, cramp or searing misery probably
should not come as a surprise though. Fitness experts warn that half the individuals
who begin an exercise program will quit within the first six months, often due
to injury.
The good news is that nearly 100% of fitness injuries can be avoided or, when
encountered, can be safely treated at home over a short period of time. Naturally,
any serious or nonresponsive injury requires professional medical attention
beyond the scope of this article.
It never hurts to be reminded, especially if we are just starting out with fierce
enthusiasm, that any workout program should begin with the following:
• Correct equipment, including supportive and protective footwear and any
gear or clothing specific to the type of exercise being undertaken
• Warm up of the large muscles of the back and hamstrings as well as the
critical neck and rotator systems, followed by warm up of the specific muscle
groups you intend to work.
• Advance training or education about the proper form and technique to
be employed in your chosen fitness activity as well as the approval of your
physician.
Kim Johnston, DC, of Premiere Chiropractic and Wellness Center in Jacksonville
advises, “Have your spine evaluated before you begin an exercise program.
If you have a problem, you’ll want to take care of it rather than risk
making it worse through exercise.”
Even when you’ve properly prepared, mild injuries are likely to occur at
some point. Here are some tips from fitness and health experts about the most
common fitness injuries, their causes and immediate at-home treatment. For almost
any injury, have your RICE: the recipe for quick and complete recovery
is
Rest of the painful area,
Ice on the same area,
Compression of the sore spot by way of an elastic wrap or stocking and
Elevation of the afflicted limb.
These steps reduce inflammation by discouraging the influx of fluids to the
injury.
So, if things are going to go wrong, where are we most likely to hurt? Some
of the most common fitness injuries include muscle soreness; sprains and strains;
tendinitis and injuries to the foot, knee, back and rotator, all generally caused
by overuse, incorrect technique or poor equipment.
Muscle Soreness: (pretty much a given when
you start out) Soreness the next day probably means you’ve done just what
you intended — worked the muscles enough to cause tiny tears that, when
healed, will result in muscle tissue buildup. The antidote is to avoid stressing
that particular muscle group for 48 hours. In the meantime, if you wish to be
active daily, find another activity that keeps you moving and progressing but
works a different set of muscles.
“Lactic acid accumulates in overworked muscles and generally takes hours
to two days to resolve,” states Jennifer L.M. Manuel, MD, orthopaedic surgeon
at Jacksonville Orthopaedic Institute. “To speed recovery, stop the exercise
or movement causing it.”
Sprains and Strains: Mild sprains and strains result from overstretching
a muscle or ligament without appreciable tearing. If no swelling or discoloration
occurs, you can self-treat with RICE for up to two weeks. If, after that, the
pain has not disappeared or significantly abated, see a doctor.” Continued
stress of a strain or sprain can lead to more significant injury,” says
Dr. Manuel. “It is important to adhere to the RICE protocol to avoid further
injury.”
Tendinitis: The
fibrous tissue that connects muscles and bones sometimes becomes inflamed, generally
from overuse. Even limited use can cause inflammation to a little used tendon,
which reminds us to start slowly on any new activity. The areas most likely
afflicted due to exercise are the wrist, kneecap, Achilles tendon (heel) and
the rotator cuff in the shoulder. Rest of the afflicted tendon is absolutely
critical. That does not mean becoming sedentary; try a different exercise for
a week or two or three. Ice applications will prevent swelling and reduce pain.
Anti-inflammatory medications called NSAIDs also help control pain. Once the
tendinitis has subsided, preventive actions include training on how to exercise
without damaging that tendon, taking frequent breaks from the activity and protecting
the area with splints or straps. “Continuing to use tendons that are inflamed
can lead to long-term inflammation that becomes difficult to resolve. At the
first sign of tendinitis, rest and anti-inflammatories are crucial to quick,
full recovery,” says Dr. Manuel.
Plantar Fascitis:
This common foot problem occurs, ironically, from both overuse and lack of use.
It is inflammation of the tissue along the bottom of your foot that connects
your heel bone to your toes, and it is usually most painful during your first
steps each morning. As a fitness injury, plantar fascitis occurs mostly in long
distance runners and joggers, ballet dancers and aerobics enthusiasts. The simple
treatment, besides the obvious advice to avoid the exacerbating activity temporarily,
is to stretch the fascia each morning before putting weight on the foot. This
is commonly achieved by simply rolling a tennis ball on the floor, underfoot,
while seated on the edge of the bed or looping a towel around the ball of your
foot and pulling back with your arms. Progress should come quickly; otherwise
a trip to the doctor is in order (and maybe investment in more appropriate shoes
or support.
Knee Cartilage Injuries: If you’re a runner, you have a twenty
percent chance of suffering a knee injury, but other activities can also strain
the iliotibialband. ITB, the most common knee complaint, involves lateral pain
on the outside of the knee. This injury is mainly caused by lack of strength
or flexibility in the band of tissue stretching from the hip joint to just below
the knee, although it is often the result of running on a crowned road or continually
running counterclockwise on a track. It is important never to try to run through
the pain. Ice and anti-inflammatory medications help, but the key is to learn
stretches that actually flex the ITB. (Most traditional stretches do not.) Dr.
Kim Johnston, chiropractor, explains that reading about stretching in a book
or on the internet, even when illustrations are provided, is not adequate instruction
for stretching the ITB. “You need a demonstration and hands-on guidance
by a physical therapist, chiropractor or sports fitness professional,”
Johnston says. “And, if you have knee pain, you should seek proper physician
counsel before concluding it’s an ITB problem.”
Back Injuries: To prevent back injury, increase
circulation gradually by beginning with easy movement. Stretch the upper and
lower back and then the target muscles. When initiating the activity (swinging
a golf club or tennis racquet, for example), start slowly. Each activity offers
its own cautions. Contact sports place the player at risk of cervical spine
(neck) injuries. Running and weight lifting frequently cause injury to the lumbar
spine (lower back). Runners should wear proper shoes, avoid hard or crowned
pavement and lead from the chest, keeping the head tall and balanced. Weight
lifters should do more reps with smaller weights, especially for certain movements,
relying on the advice of a qualified trainer. Bicyclists should distribute some
weight to the arms, keep the chest up and periodically shift positions.
Golfers should consult a professional to learn proper form and posture and develop
a smooth, rhythmic swing. Dr. Johnston explains, “Stretching before you
leave home is not adequate preparation. Without proper warm up, golfing can
cause serious back and rotator injuries. You need to stretch just before you
begin to drive the ball.”
Skiers are advised to work out six weeks prior to a ski outing, and then begin
each session with a warm-up run down the easiest hill. Finally, tennis players
almost certainly need professional help with equipment selection and form in
order to prevent back injuries.
Rotator Injuries:
The rotator cuff involves four major muscles and tendons that connect
the upper arm bone to the shoulder blade, providing the greatest range of motion
of any joint in the body. Baseball, archery, tennis and other sports that require
repetitive shoulder activity often cause an inflamed or torn rotator. Symptoms
are sometimes similar to strains or tendinitis. Shoulder pain that does not
abate quickly with rest and ice should be brought to a doctor’s attention.
Diagnosis can involve a variety of scans and screenings; treatment generally
begins with exercise therapy but can include corticosteroid injections and even
surgery. Dr. Manuel of Jacksonville Orthopaedic Institute advises, “A well-supervised
physical therapy program for rotator cuff injuries is the most
effective way to improve pain and function of the shoulder. Inability to perform
full shoulder range of motion indicates a need for a physician evaluation.”
Lynn Gerlach
Freelance Writer