Staying active is one of the most important things when it comes to living a full and healthy life. Regular exercise is vital for staying in shape and avoiding certain health conditions. However, exercise is not without risk.
In fact, about 56% of people who exercise regularly will sustain an injury at some point. Some of these injuries are debilitating and can leave you unable to exercise or even function in day to day life. Luckily, these injuries are not guaranteed, and there are certain things you can do to lessen your chances of sustaining one. Let’s take a look at the most common exercise injuries so that you can avoid them.
Muscle Strains
A muscle strain, commonly called a pulled muscle, occurs when muscle fibers or tendons stretch too far or tear. This can easily happen during a multitude of exercises, especially if you push yourself beyond your limits. Common symptoms of muscle strain include stiffness, sharp pain, swelling, bruising, and weakness in the injured area.
Most muscle strains happen due to a lack of a proper warm up. They can usually be avoided by properly stretching and starting with low-intensity exercises. Luckily, if you do sustain a muscle strain, they are easy to treat, usually just requiring rest, ice or heat, and over the counter pain relievers.
Sprains
Ligaments are tough bands of fibrous tissue that connect bones together and stabilize your joints. They can be found throughout your body, such as in your wrists, ankles, and other joints. A sprain is when one of these ligaments is stretched or torn. They most often happen when a joint experiences a sudden twist, wrench, or fall.
This makes them extremely common for runners and those who participate in sports, such as football or basketball. Common symptoms include pain, swelling, bruising, and trouble putting weight on or moving the affected joint. Sprains can be avoided by strengthening the muscles around your joints and by warming up before engaging in running or sports.
Tendon Injuries
A tendon is a tough, rope-like cord of fibrous connective tissue that connects your skeletal muscles to your bone. They can very easily be injured due to exercise. One of the most common tendon injuries is tendonitis, which is the inflammation, irritation, or swelling of a tendon. It occurs due to repetitive motions or overuse during exercises.
Common symptoms include stiffness, swelling, and tenderness. Treatment involves Initial rest, ice, over-the-counter anti-inflammatory medications, physical therapy, and avoiding the activity that triggered the strain. To ensure proper treatment, you should see a tendonitis specialist. Tendonitis can be avoided by always using proper form and by switching up exercises to avoid doing too much of the same motion.
Stress Fractures
A stress fracture is a tiny, hairline crack in a bone. It is like a less serious version of a broken bone. It is often caused by repetitive force, overuse, or a sudden increase in physical activity. Symptoms include:
● A dull ache or sharp pain that centers on one tiny, specific spot on the bone.
● Discomfort that starts during a workout, gets worse the longer you move, and fades or improves with rest.
● Mild puffiness or tenderness directly over the painful area, usually without any visible bruising.
Most stress fractures can heal fully with 6 to 8 weeks of rest, modifying your activities, wearing supportive boots or casts, and avoiding high-impact movement. To avoid stress fractures, you should take it easy when increasing physical activity. Most stress fractures happen to people who begin exercising and try to do too much before their body becomes acclimated.
When Should You See a Doctor for an Exercise Injury?
It can be difficult to know when to see a doctor for an exercise injury and when it just needs rest. Generally, you should see a doctor for:
● Pain that persists despite rest.
● Significant swelling or bruising.
● Inability to put weight on or use the affected body part.
● Sudden or severe pain during exercise.
● Symptoms that interfere with normal daily activities.
● Recurring pain that returns whenever a particular activity is performed.
Remember, it is always best to see a doctor. This will ensure that your injury does not worsen or lead to permanent damage.
