Whether you have been working out for years or just started your training, injuries are pretty normal. It is indeed an uncertain event that might be caused due to numerous reasons such as not warming up, wrong technique, or negligence. For instance, you might get muscle pull while lifting weights or a foot sprain while running down the stairs.
However, the outcomes of the injury can vary depending upon its severity. Nonetheless, rather than being depressed about the injury and missing out on the gym/training sessions, you should take measures to heal yourself. Additionally, you should learn about preventive measures to minimize the risk of getting hurt.
But first, let’s learn about the common workout injuries that you might sustain during training.
Common Workout Injuries:
If your lower leg is hurting immensely from the inside edge while you run or if you touch it, the reason could be shin splints. Usually, it happens when a person starts a new routine or jogs faster than necessary. Fortunately, it can be treated easily. You need to take proper rest and use ice over the leg. Besides that, you might also need to eat anti-inflammatory medications.
Note: To ensure proper recovery, you need to wait for at least two weeks before starting over.
Muscle strains are the most common injury and often occur in the lower back and legs. It generally happens when you try to push your limits way too hard. It can cause swelling, unbearable pain, or inability to use the muscles. Therefore, you must seek medical attention immediately. Besides that, you need to take proper rest and use an ice pack to reduce the pain and inflammation.
Generally, the ankle sprain is caused by falling or getting hit. Besides the ankle, sprains can also happen in the wrist or knee. The affected area gets bruised, swollen, and is painful when mobilised. You must take immediate action to fix your foot and ankle by visiting a doctor. Depending upon the severity of the injury, the doctor can provide you with proper treatment or surgery (if needed).
In addition to this, you should avoid working out for two months. It’ll give your body adequate time to recover.
If you hear tiny cracks in your bones while running or exercising, it might be due to a stress fracture. If it’s challenging for you to repeat some exercise or move, and the pain is unbearable, you must get treated ASAP. Otherwise, you might end up causing more damage than good. Moreover, it’ll become harder to treat.
Give your body proper rest, especially the damaged part (at least 6 to 8 weeks). Also, get shoe inserts or supportive braces to ease the pain and for better support.
When you repeat the same motion a lot of time, it can weaken the tendons in different body parts, causing tendinosis. The burning pain generally occurs outside of affected areas, particularly when you try to move it. Luckily, it can be treated with physical therapy and adequate rest. You might also need to take some medications to reduce swelling and pain.
Apart from this, you should also do a little stretching to increase flexibility, promote circulation and range of movement.
Falling or jumping during a workout might break or tear the tendon connecting calf muscles to your heel. It can cause sharp and intolerable pain in the lower leg and hurt if you try to stand on the toes. Moreover, the heels generally swell immensely. The standard treatment of Ruptured Achilles is surgery. But for faster recovery, you might also need to follow the RICE method and use crutches and a cast.
R: Take proper Rest.
I: Use ICE for bleeding and inflammation.
C: Apply the Compression with Ace or elastic bandage to minimize swelling.
E: Elevate the injured area.
Now that you are well versed with injuries let’s learn about the techniques to prevent yourself from getting hurt.
The first and foremost preventive measure is to do a proper warm-up. It helps loosen up the joints, muscles, tendons, and ligaments. Thus, reduces the chances of getting hurt. To warm up, walk, or cycle for 5 to 10 minutes. Or, you can start running at the same spot or jumping jacks. It’ll be more than enough to prepare the body for further exercise.
Note: Just like a pre-workout warm-up, you should do a post-workout cool-down routine. Walking for a few minutes is sufficient to control the heart rate and cool down the body.
After warming up, do dynamic stretches. It’ll improve your flexibility. Nonetheless, you need to go easy with the stretching. Also, take slow and deep breaths with each stretching position. Hold each position for 10 to 20 seconds. Stop stretching if it starts to hurt, especially if you recently got injured.
Even after your body is warmed up, do not get started instantly. It is vital for the exercises after recovery. Take your time and start slow. Listen to your body with every exercise that you do. Over time, you can begin adding more speed, intensity, duration, and frequency.
Do not stick with just one workout routine. Instead, add some variations to your routine. It is also known as cross-training. In simple terms, create a combination of flexibility, strength, and balance training. If you want, you can also add yoga and meditation to the routine to improve your overall health.
Creating a balanced workout plan will help prevent injuries. Additionally, it’ll also keep you interested in exercising. It is especially good for those who recently started working out.
Last but not least, you should wear the right type of gear and clothes for the workout. Wear supportive shoes that are made specifically for the type of workout you do. Replace them from time to time. Similarly, wear loose-fitting and cotton clothes to help the body breathe.
Working out is essential to stay healthy and fit. However, it is equally important to take proper measures to prevent yourself from injury. In case of getting hurt, immediately seek medical attention. Do not ignore even the simplest of the pain as it might lead to something severe.
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