6 How to Avoid Injuries When a Sport
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study of college athletes that are published in the journal of athletic training shows (repetitive movements involved in sports and exercise routine, such as long-distance running, swimming and rowing) account for almost 30 percent of all injuries are overuse injuries. General stress and inflammation, tendinitis is the most commo n overuse injuries reported. High-speed, full-body-contact sports are most often lead to acute injury. Here are the most common injury practice, how they can occur and tips to stay safe.
1. Ankle Sprain
Twisting an ankle does not just happen to walk outdoors. Jogging on a treadmill can also lead to ankle sprains, said Cindy Trowbridge, Ph.D., associate professor of kinesiology at the University of Texas at Arlington. "The biggest problem running indoors on a treadmill is to lose your focus and accidentally stepped on and half off the treadmill while the belt is still moving." If you jump off the treadmill quickly, your ankle may roll in the direction that unnatural. Walking outdoors on uneven terrain or up and off the pavement also increases the risk of ankle sprain.
HOW TO STAY SAFE:
Most treadmills have a clip that you attach to your clothes to stop the engine if you fall. Trowbridge said, "If you run outdoors, stay on the sidewalk or in the garden level, compared walk where you have to go up and down on the sidewalk." Look paved, even sidewalks for uneven terrain and potholes can be a problem.
2. SHIN Splints
Pain along the inside edge of your shin (tibia) may be a sign of medial tibial stress syndrome, better known as shin splints. Common in runners, shin splints can also develop in gymnastics who participate in running or jumping sports. "This inflammation of the muscles and can occur even after just a few workouts," says professor of kinesiology Cindy Trowbridge, Ph.D. You are at the greatest risk of shin splints if you just increase the intensity or frequency of your workouts. uneven ground, walking uphill or downhill or on the hard asphalt also increases the risk of shin splints, like wearing worn-out shoes.
HOW TO STAY SAFE:
Wear the right shoes and gradually increase the intensity of your workout (no more than 10 percent a week) go a long way toward preventing shin splints, said Trowbridge. Also avoid walking or jogging soon. Slowly warm up first by doing jumping jacks to get the blood moving and your muscles are warm, he said.
3. LOWER BACK STRAIN
A sudden, sharp pain in the lower back during the workout could be a sign you've overdone it. "Squats or deadlifts with improper form wreaks havoc on the lower back," said kinesiology professor Cindy Trowbridge, Ph.D. "You could be suffering from strain or, even worse, nerve compression and disc herniation." Twisting movements or sideways bend can also strain your lower back.
HOW TO STAY SAFE:
Beginners must first learn how to maintain a neutral back, said Trowbridge. To find your neutral spine, lie on your back with your knees bent and feet flat on the floor. Your spine should touch the floor below the neck and lower back, which allows the natural curve of your spine to absorb shock during exercise. "Get your forms properly first before adding weight. Weightlifting beginner should do leg press or hip sled first before trying to squat." If you are not sure about proper form, asking the qualified personal trainer for advice.
4. Biceps Tendinitis
Pain in the front of the shoulder and upper arm weakness may be a sign of tendinitis, overuse injuries that usually occur from repetitive motions. Weightlifting, swimming, tennis and golf can all cause biceps tendinitis. Biceps tendinitis refers to inflammation of the tendon that attaches the biceps muscle on your shoulder bones. "Impingement and rotator cuff damage often accompany biceps tendinitis," said David Geier, M.D., an orthopedic surgeon in Charleston, South Carolina. You will feel the pain and tenderness in the front of the shoulder that worsens with overhead lifting. Pain can also move down the upper arm bone and you can feel the occasional fracture in the shoulder.
HOW TO STAY SAFE:
Cross-train by varying your activities to avoid repeated head movement, and be sure to take adequate rest time between exercises. Check your posture can increase the risk of biceps tendinitis, Geier said.
5. GLENOID LABRUM TEAR
Clicking sound and uncomfortable sensation of catching the far shoulder during bench presses or military (overhead shoulder) suppresses symptoms may be glenoid labrum tears, says Geier. "It refers to a tear in the cartilage bumper surrounding the glenoid socket, ball-and-socket joint." Labral tears can result from overuse or injury directly to the shoulder, such as falling and landing on an outstretched hand.
HOW TO STAY SAFE:
It's not always possible to prevent labral tears, said Geier, but appears any uncomfortable or pain in the shoulder's worth checking out. If the pain does not improve, seek diagnosis of orthopaedic surgeons to determine causes and treatment options. "Modify the exercises to avoid pain," said Geier. "You can still get a workout shoulder or chest is good even if you should avoid exercises shoulder or chest."
6. IT BAND SYNDROME
Common overuse injuries in runners and cyclists, iliotibial band syndrome (ITBS) occurs when the IT band, the ligament that runs along the outside of the thigh from the hip to the shin, become tight and inflamed. "Cycling can trigger flare-ups of this, which causes pain on the outside of the knee," said kinesiology professor Cindy Trowbridge. It can also occur in runners who wear worn-out shoes, walking on uneven surfaces or skewed, running downhill, do the same run in the same direction too many times or only on redundant as a result of running too many miles.
HOW TO STAY SAFE:
If you're a cyclist, make sure the seat height in accordance - not too high or low - says Trowbridge. In a cycling class, ask the instructor to help you adjust the seat height as well as finding the right location that puts your body in an ideal position. "You want to just reach the bar without feeling all come together," he said. Runners had to do a short walk warm up before the start and make sure they replace worn-out shoes. Also, avoid walking on concrete and, if you're running on a track, change directions on a regular basis.
WHAT DO YOU THINK ?
Have you ever experienced a work injury? How did it happen and what do you do to get yourself back on track? Have you ever had physical therapy before? How do you keep yourself injury-free during your workout? Let us know in the comments section below!