You have to not enough rest, too much too soon, repetitive motions and simple wear
and tear can result in pain and injuries that put the kibosh on your
workouts.
In fact, a study of college athletes published in the Journal
of Athletic Training shows overuse injuries (repetitive motions involved
in sports and workout routines, such as long-distance running, swimming
and rowing) account for nearly 30 percent of all injuries.
Inflammation, general stress and tendinitis were the most common overuse
injuries reported. High-speed, full-body-contact sports most often
resulted in acute injuries.
Here are the most common workout injuries,
how they can occur and tips for staying safe.
1
ANKLE SPRAIN
Twisting
an ankle doesn’t just happen running outdoors. Jogging on a treadmill
can also result in an ankle sprain, says Cindy Trowbridge, Ph.D.,
associate professor of kinesiology at the University of Texas at
Arlington. “The biggest problem running indoors on a treadmill is losing
your focus and accidentally stepping half on and half off the treadmill
while the belt’s still moving.” If you jump off the treadmill quickly,
your ankle may roll in an unnatural direction. Running outside on uneven
terrain or up and off curbs also increases the risk of an ankle sprain.
HOW TO STAY SAFE: Most treadmills have a clip you attach to your
clothes that stops the machine if you fall. Says Trowbridge, “If you run
outdoors, stay on level sidewalks or at a park, versus running where
you have to go up and down off a curb.” Look for paved, even walkways
because uneven terrain and potholes can be problems.
2
SHIN SPLINTS
Pain
along the inner edge of your shinbone (tibia) may be a sign of medial
tibial stress syndrome, more commonly known as shin splints. Common in
runners, shin splints can also develop in exercisers who participate in
running sports or jumping. “It’s muscle inflammation and can occur even
after just a couple of workouts,” says associate professor of
kinesiology Cindy Trowbridge, Ph.D. You’re at greatest risk of shin
splints if you’ve recently increased the intensity or frequency of your
workouts. Uneven ground, running uphill or downhill or on hard asphalt
also increases the risk of shin splints, as does wearing worn-out shoes.
HOW TO STAY SAFE: Wearing proper shoes and gradually increasing your
workout intensity (no more than 10 percent a week) goes a long way
toward preventing shin splints, says Trowbridge. Also avoid running or
jogging right away. Slowly warm up first by doing jumping jacks to get
your blood moving and your muscles warm, she says.
3
LOW-BACK STRAINS
A
sudden, sharp twinge in your lower back during your workout could be a
sign you’ve overdone it. “Squats or deadlifts with improper form wreaks
havoc on the lower back,” says associate professor of kinesiology Cindy
Trowbridge, Ph.D. “You can suffer strains or, even worse, nerve
compression and disk herniation.” Twisting motions or sideways bends can
also strain your lower back. HOW TO STAY SAFE: Beginners should first
learn how to maintain a neutral back, says 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 under your neck and lower
back, which allows the natural curves of your back to absorb shock
during exercise. “Get your form correct first before adding weight.
Beginner weightlifters should do the leg press or hip sled first before
trying squats.” If you’re unsure of proper form, ask a qualified
personal trainer for advice.
4
ROTATOR CUFF INJURY
Four
main muscles (supraspinatus, infraspinatus, teres minor and
subscapularis) comprise the rotator cuff, which surrounds and stabilizes
the shoulder joint. Shoulder pain when you reach behind you, overhead
or out to the side may be a sign of a rotator cuff strain. “It typically
results from repetitive overhead activity,” says Luga Podesta, M.D.,
sports medicine specialist at Podesta Orthopedic and Sports Medicine
Institute. Activities such as swimming or throwing a ball and overhead
shoulder movements like military presses can lead to rotator cuff
strains when done repeatedly over time. HOW TO STAY SAFE: Strengthen
your rotator cuff muscles as part of your upper-body program. Use good
posture (a slouched posture makes you more prone to compression of the
shoulder joint) and avoid repetitive overhead exercises with weight
that’s too heavy and lat pulldowns behind the neck -- do pulldowns in
the front instead.
5
STRESS FRACTURES
These
tiny, hairline fractures are usually the result of too much too soon or
repetitive jumping in one place, says Luga Podesta, M.D. The majority of
stress fractures occur in the bones of the foot, heel or shin. Pain
around the site of the fracture that worsens with exercising, standing
or walking is a symptom of a stress fracture. The area may also swell.
Sports like basketball and tennis also increase the risk of stress
fractures -- as does osteoporosis. If left untreated, a stress fracture
may not heal properly and can lead to chronic pain. HOW TO STAY SAFE:
Start gradually. Try to progress by no more than five to 10 percent in
exercise volume each week, says John P. Higgins, M.D., director of
exercise physiology at Memorial Hermann at the Texas Medical Center.
“For example, if you are jogging 10 miles a week, don’t do more than 11
miles the next week. If you are doing 10 reps of 50-pound biceps curls
this week, next week do 11 reps of 50 or 10 reps of 55 pounds.”
Cross-training can also help.
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