The 8 most common injuries and medical recommendations
The Americans have a saying: “no pain, no gain”, which means “without pain there will be no progress”, but it is unlikely that this formula will work, if the injury has already happened. Actually, if you overdo it with your workouts when you have any trauma, your workout can result in the doctor’s office (or even worse). The pain is certainly not an excuse to completely abandon the workout, but at this point, you should approach them wisely.
To help you find safe, suitable during trauma training, we will describe
in this article eight of the most common sports injuries, and Kimberly Safman . MD, a Board-certified physician at Hoag Orthopedic Institute. Irvine, California, will help you choose a suitable replacement.
1. Carpal tunnel syndrome
It is often caused by: repetitive movements, such as writing, gardening, crafts, or swelling caused by revmatoidnym arthritis. The woman’s thin wrist three times more susceptible tunnel syndrome than men.
You should avoid: push UPS and any other exercises that require a strong bending of the wrists forward or backward. Also, you should avoid sports that use rackets.
Instead: practice exercises for the chest muscles, in which you can keep your wrists straight.
It is often caused by muscle spasm, arthritis,soft tissue injury or sports such as tennis, Golf, running or bowling.
You should avoid: running, in particular running on the downs, pull-UPS, shell for leg press, or other exercises that might aggravate the pain.
Instead, it is recommended to practice walking, stretching, gentle exercises, swimming, training on the exercise bike. “Yoga and Pilates as well suited in this situation.” says Dr. Safman .
Often caused: “infringement,” says David Geyer . doctor of medicine, head of sports medicine at Medical University of South Carolina ( MUSC ), Charleston. Infringement occurs when the space between the muscles of the shoulder and the humerus narrows, pinching the tendons.
You should avoid: repetitive exercises such as bench press free weights over your head, and also games with similar activity. “Such activities as gardening or painting, which inherently can’t cause any injuries, can also cause flares of pain if you practice them for a few hours,” says Dr. Geyer .
Instead, with the rise of the hands forward, but not over the head or the side. Also want to avoid sports with repetitive shoulder movements, such as tennis.
It is often caused by: a sharp increase in the distance when running or intensity while running or walking.
You should avoid: regular Jogging, especially in moments of pain. “You don’t have to cancel the run, until the symptoms don’t get worse” . says Dr. Geyer . – “just shorten the workout”.
Instead, cross-fitness, combined with other forms of cardio workouts such as swimming or Cycling.
It is often caused by: stress, osteoarthritis, carrying heavy bags on one shoulder, the shoulder pressing the phone to his ear and poor posture when sitting at the table.
You should avoid: “Some of the poses in the yoga class, such as headstand, to avoid possible pressure on the neck. Also, you should avoid Jogging and similar movements, as they too can trigger pain, ” says Dr. Safman.
Instead, we recommend: walking, Cycling, Pilates and yoga poses that do not include the headstand and the load on the neck.
6. Heel pain
Often caused: by muscle tension in the calves, problems the arch of the foot, Jogging long distances and rapid weight gain.
You should avoid: “actually nothing,” says Dr. Greer, “but if you feel pain, reduce repetitive strain on the lower limbs, such as, for example, run”
Instead: “Prefer bike trainer running, as it does not expose the feet to the same voltage,” says Dr. Greer.
7. A sprained ankle
Often caused by: slips or awkward twisting of the foot that causes stretching or tearing of ankle ligaments.
You should avoid: “any repetitive exercise (such as running) for several days after the injury inflicted,” says Dr. Greer.
Instead: focus on exercises for the upper body or those that will not give the load on the damaged area, such as, for example, swimming. “To restore the mobility of the ankle, draw the letters of the alphabet with toes” . says Dr. Greer.
It is often due to a rupture of minisa or anterior cruciate ligament. “But.” says Dr. Greer . – “the most frequent cause of pain in the knee is patellofemoral pain syndrome”.
You should avoid: any form of exercise increases pain, especially with exertion, as running, lifting heavy weights and all the activities, including jumps or turns.
Instead, we recommend: swimming, water aerobics, some exercises of Pilates and yoga, avoiding painful loads. Also recommended exercises to strengthen the muscles of the hip and knee, such as the foot.