In recent years, increasing numbers of people of all ages have been trying to remain physically fit by following a fitness regime for workouts. But for some people who don't follow their trainer or doctors advise or overdo the exercise, cause more harm than doing any benefit.
Fortunately, most of these injuries can be treated to a satisfying level after an fitness related injury. But as is said prevention is better than cure, most of these fitness injuries can be avoided if suitable precautions are taken.
Signs of Injury
Pain is the first and most important sign of injury, because pain is a protective sensation so it is always related to injury. So if there is pain during movement of a body part there is a high chance that the underlined area might have some problem.
Types of Injuries - Acute or Chronic
Acute: These injuries usually involves a quick and sharp pain, such as by twists or overexertion of back muscles during bending or lifting movements. Acute injuries include the following:
Bruise
Tears of the ligaments
Muscle sprains and strains
Fracture of bones.
Dislocation of joints
Chronic: Chronic injuries are those that happen over a period of time. Chronic injuries are usually the result of repetitive training, that's why they are also called as overuse injuries.
These include:
stress fractures - tiny cracks in the bone's surface often caused by repetitive overloading (such as in the feet of a basketball player who is continuously jumping on the court)
tendonitis - inflammation of the tendon caused by repetitive stretching (Tennis elbow, golfers elbow)
epiphysis's or apophysitis - growth plate overload injuries
People often ignore chronic injuries because they are not as dramatic in their effect as acute injuries. but remember a injury need not be very painful or should show its effect immediately to be considered as harmless. If not treated properly chronic injuries can worsen as time passes.
Whatever may be the type of injury never exercise if you suspect their might be an injury or you feel pain, stop exercising. Minor injuries can be treated by self, But major ones require prompt medical attention.
A health professional should be called immediately if...
There is a severe pain or swelling
Pain is increased by movement of the part.
Dislocations causing excessive joint movement.
Suspected fracture
Injury Management
- Rest: Complete rest is sometimes required, and in other cases, changing the form of exercise is enough to allow the injured area to rest and heal.
- Seek medical care for pain or injury early in its development.
- Use proper-fitting and working equipment.
- Strengthen and stretch weak and overworked areas.
- Stop the exercise if there is pain.
- Ice the area for 10 to 15 minutes.
- When an injury requires surgery, there can be complications. Surgery can result in scar tissue, which can further lead to limited motion and pain.
- If the injury is a bone fracture, this often takes you out of exercise for weeks to even months. After the cast is removed, muscles need a lot of time to regain their strength.
- Pain may interfere with sleep or enjoyment. pain killer should be provided as prescribed by the doctor.
If you have gone through a surgery, rehabilitation is included in your treatment program which can include exercise, manual therapy from a physical therapist. The physical therapist uses modalities such as ultrasound, infrared or diathermy to relive pain and increase your range of motion. These equipment generate heat in the tissue and help in decreasing pain and increase healing.
To help prevent reinjury, be sure to warm up adequately before Exercising. Always use safety gear as required by the exercise. Also know what you are capable of ,if you feel pain stop the activity and take medical advise if the pain is severe and for long time.