Avoid Workout Injuries : Prevention and Treatment

Causes of Exercise Injuries

Most common causes of workout injuries include:

1. Starting workout before warning your body.
2. Exercising without rest between exercises.
3. Forcing your body to push too hard or quickly.
4. Not following a proper form of workout and its instructions.
5. Improper use of equipment.
6. Doing tough exercises which is beyond your level.

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Common Workout Injuries

Overuse Injuries: These are muscle or joint injuries that usually stem for doing too much physical activity too quickly or just focusing on one group of muscle without training the opposite group of muscles.

Sprains and Strains: These are common injuries that may result if you have not warmed up prior exercising. A sprain is an overstretched, torn, or twisted ligament while a strain (or muscle pull) is caused by pulling or twisting a tendon or muscle.

Muscle cramps: If you are dehydrated or not properly warmed up, you can succumb to painful, involuntary contractions of muscles that may happen anywhere in the body.

Bruises: It refers to minor bleeding that occurs due to breakage of the local capillaries and leakage of blood in that area.
Inflammation: A new activity or a change in activity usually causes muscle soreness. If the discomfort lasts for more than 72 hours, then chances are that it is muscle inflammation.

Preventing injuries:

1. If you are new to an sport or workout, consider learning the basics to get familiar with the nuts and bolts.
2. Before starting the exercise, just warm up your body for atleast 10 mins.
3. Cool down after the workout to normalize your body temperature and heart rate.
4. Use safety equipment like mouth guards, knee pads etc.
5. Mix up your workout types and don’t overuse one set of muscles.
6. Eat a nutritious diet, don’t starve yourself.

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Managing Mild Injuries

• Follow the RICE rule:
  • Rest – Don’t strain the injured muscle. Avoid physical activities for some days and give complete rest to the injured muscles.
  • Ice – Reduce swelling by massaging or keeping the ice on the injured areas.
  • Compress – Use elastic bandage to compress the injured muscles.
  • Elevate the injured area.
• Get an X-ray, MRI or CT scan done as advised by your doctor for suspected exercise injuries.

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