Ready, Set, Injury

Ready, Set, Injury

Ready, Set, Injury

A workout injury can happen to anyone, no matter your experience or fitness level. Even walking can cause an injury. You can significantly decrease your risk of getting injured by following certain workout precautions.

People can hurt themselves in all kinds of ways when they work out. So, you need to be aware and learn proper form before you do any exercise. Common workout injuries include the following items:

A muscle strain, or pulled muscle, occurs when your muscle is overstretched or torn. This usually occurs as a result of fatigue, overuse, or improper use of a muscle.Strains can happen in any muscle, but they’re most common in your lower back, neck, shoulder, and hamstring, which is the muscle behind your thigh.

This injury happens when the ligaments in your ankle tear or get stretched too much.

Ligaments are the strong, stretchy bands that help stabilize your ankle. They hold the bones of your ankle together, but they allow for some movement. When there is too much movement, you may get a sprain.

Sprains most often happen on the outside of the ankle when you “roll” your foot. This causes the ligament on the outside of your ankle to stretch more than it is able to.

Tenderness in the front of the shoulder or the midpoint of the arm is often caused by rotator cuff pain. When lifting your arms you also might experience shoulder pain and stiffness. Symptoms of night pain and difficulty sleeping are also problems associated with rotator cuff pain. Typically, you will feel pain in the front of your shoulder that radiates down the side of your arm. If the tear occurs with injury, you may experience acute pain, a snapping sensation, and immediate weakness of the arm. Front view (left) and overhead view (right) of the tendons that form the rotator cuff.

When to See a Doctor. Any severe shoulder pain and/or pain that comes on suddenly warrants medical attention, as does any significant swelling or bruising around the shoulder joint or signs of infection like redness and warmth.

If you feel pain in your shoulder, lower your arm until the pain subsides. The goal is to be able to pull your right arm across your chest without feeling any pain. Hold for 30-60 seconds then relax and repeat with your left arm. Repeat 3-5 times.

The knee is a complicated joint. It moves like a door hinge, allowing a person to bend and straighten their legs so they can sit, squat, jump, and run.

The knee is made up of four components:

  • bones

  • cartilage

  • ligaments

  • tendons

The femur, commonly known as the thighbone, is at the top of the knee joint. The shinbone, or tibia, makes up the bottom of the knee joint. The patella or kneecap covers the meeting point between the femur and tibia.

The cartilage is the tissue that cushions the bones of the knee joint, helping ligaments slide easily over the bones and protecting the bones from impact.

There are four ligaments in the knee that act similarly to ropes, holding the bones together and stabilizing them. Tendons connect the muscles that support the knee joint to bones in the upper and lower leg.

There are many different types of knee injuries. Below are 10 of the most common injuries of the knee like the following:

1. Fractures

2. Anterior cruciate ligament injuries

3. Dislocation

4. Meniscal tears

5. Bursitis

6. Tendonitis

7. Tendon tears

8. Collateral ligament injuries

9. Iliotibial band syndrome

10. Posterior cruciate ligament injuries

Shin splints is defined as “pain along the inner edge of the shinbone. (tibia).” Shin splints are usually caused by repeated trauma to the connective muscle tissue surrounding the tibia.

How Are They Treated?

  1. Rest your body. It needs time to heal.

  2. Ice your shin to ease pain and swelling. Do it for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.

  3. Use insoles or orthotics for your shoes. …

  4. Take anti-inflammatory painkillers, if you need them.

Tendinitis is inflammation, or irritation of a tendon. The thick fibrous cords that attach muscle to bone. The condition causes pain and tenderness just outside a joint. While tendinitis can occur in any of your tendons, it’s most common around your shoulders, elbows, wrists, knees and heels.

Start treatment at home. In most cases, you can treat tendonitis and bursitis at home with rest, ice and over-the-counter anti-inflammatories, such as ibuprofen or naproxen. It may seem simple, but also try to avoid the motion that originally caused the pain. Give about four to six weeks for these home remedies 

Wrist Sprains or Dislocations. A dislocated or sprained wrist is a common injury, especially in people who play sports. A wrist sprain is a ligament injury, and wrist dislocation indicates that the bones are out of alignment. Without proper care and treatment, these minor injuries can cause chronic pain and discomfort.

The main symptom of a dislocated wrist is intense pain that’s usually worse when you try to move your wrist up and down or side to side. You might also feel pain in your forearm. You may also notice the following around your wrist: swelling.

A broken wrist may cause these signs/symptoms:

  1. Severe pain that might worsen when gripping or squeezing or moving your hand or wrist.
  2. Swelling.
  3. Tenderness.
  4. Bruising.
  5. Obvious deformity, such as a bent wrist.

Preventing Workout Injuries

Pay very close attention to this general rule. If you’re a woman over age 55, check with your health care professional before you start an exercise program.  The same applies to a man over age 45 or a person with any medical condition. 

Warm-ups and cool-downs are a must. Every workout should begin with a warm-up and end with a cool-down period. A warm-up helps your body get ready for exercise. Try these below to warm up before a exercise.

  •  Exercise bike

  • Jump rope

  • Jog in place for 5 to 10 minutes

  • Squats sets

A cool-down after you work out is important to slowly bring your heart rate back to normal. Walking for 5 to 10 minutes after you work out is one way to cool down.


This will help increase flexibility. Research is conflicting as to whether it can also help prevent injury, It’s best to stretch after you warm up and cool down.

Ease into it. When you begin an exercise routine or start a new workout program, start slowly. Then gradually build up the intensity, duration, and frequency.

Know your Trouble Spots

Tailor your workout for problem areas. For example, if you have arthritis in your knees, you’ll want to build up strength. But don’t do exercises that hurt. Check with your doctor. And be sure to start out lightly.

Listen to your Body

 The “no pain, no gain” philosophy can set you up for an injury. You can get fit without feeling pain. Don’t push yourself to the point of pain. If you feel pain, you may be injured. Stop your workout, and rest for a day.

Fuel your Body

  • 8 ounces about 20 to 30 minutes before working out

  • 8 ounces every 10 to 20 minutes during your workout

  • 8 ounces within a half hour of when your workout is done

Eat a Small Meal 

Snack every 2 to 3 hours to keep a steady source of fuel for your body. After your workout, eat a healthy carb and protein snack to replenish your energy stores.


Vary your workout. Don’t overuse one set of muscles. Repeating the same muscle movements frequently can lead to overuse and repetitive-use injuries such as shin splints and tendinitis. Some ways to vary your workout:

  • Run on Day One.

  • Lift weights on Day Two.

  • Swim or cycle on Day Three.

By | 2019-04-26T02:43:47+00:00 April 26th, 2019|Categories: Healthy Body|Tags: , , , , , |0 Comments

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