Workout Injuries And Ways To Prevent Them
There is always a risk of injury when you carry out any physical activity. It is always good for you to having some basic knowledge about injury-risk and how you can prevent it.
Here are some FAQs about workout injuries and ways to prevent them:
1) Can injuries occur in day to day exercises like walking, running, yoga and working out at the gym?
- Overuse injuries
- Acute injuries
Overuse injuries occur due to doing too much all too soon or using a wrong technique or equipment. Examples of some of the overuse injuries are shin splits, wrist tendinitis, tennis elbow and pain around the knee cap.
Acute injuries are because of a fall while carrying out the activity and can happen randomly. Some acute injuries include ankle sprains, injuries of the shoulders, knee ligament injuries.
2) What is the first step to be taken when there is an injury?
In case of an injury you need to follow this acronym ‘RICE’
R- Rest the injured part by limiting its motion or immobilizing it.
I- Ice application. You need to use a gel pack but a bag of frozen peas or ice cubes wrapped in a towel will also do.
C- Compression to the affected area. Make use of a crepe bandage.
E- Elevation. If it is an upper limb injury, the hand should be above heart level and if it is the leg injury, the foot and ankle should be above the level of the hip.
3) What does pain hint to? Who should be more careful?
While some amount of soreness or discomfort is mostly a part of new exercise program, you should not ignore the unpleasant pain following a workout as it can be a warning sign. It can mean tissue damage or toxin accumulation in that body part.
People above the age of 40, ones who are exercising after a long break or those with health issues need to be extra careful when they start a new exercise. Consulting a professional would be advisable.
4) How does an overuse injury occur?
The following reasons cause overuse injuries:
- Rapid increase in workout intensity or duration
- Poor pre-workout preparation
- Inability to recognize a pre-existing problem
5) How does an acute injury occur?
Due to lack of warm up, wrong technique or usage of sub-standard equipment, you might end up with acute injuries.
6) Is planning a workout important?
Mark your goals clearly. Balance your general fitness program that should include cardio, resistance exercise, flexibility exercise with compulsory warm-ups and cool downs. Exercising for six days a week with one day for the body to recover is a good plan. Emphasize on cardio for 2 days, strength training for another two and keep flexibility exercise for the remaining two days. Having variety is always better as it makes things interesting. It also prevents injury.
7) When to resume workout after an injury? What care should be taken?
Listen to your body. Pay attention to pain after activity and an unusual soreness or fatigue after you resume exercising. These symptoms mean that the injury needs medical help.
Generally, most of the simple acute injuries require 3 weeks or more to heal and the common overuse injury takes about 3 months. Please consult the doctor if you have had an injury.
8) Will a fitness trainer help?
Exercise without supervision does not often produce the desired result and also increases the risk of injury. It would be great if you can exercise under the supervision of a certified fitness trainer.
9) Should certain risky yoga poses not be done without supervision?
Yoga is generally safe for all age groups but it has its own risks. Sirsana or headstand can lead to serious neck and shoulder injuries and in the worst case spinal cord injuries. Even vajrasana can damage the knee cap cartilage if the individual has a pre-existing mal-alignment or problem of the knee cartilage. When this asana is done for too long, it can cause blood circulation problems in the foot.
So, that is pretty much it about commonly asked questions related to workout injuries.
The above must have been helpful to some extent in answering queries related to workout injuries that pop up in your mind!
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