"Break a leg" means good luck only in the theater. Take care to avoid injury when exercising.
Prevention
Common sense can prevent many sports injuries. Some typical
injuries and ways to prevent them are listed below. The top six are:
Knee Injury
Knees are very prone to injury.
Avoid locking your knees.
Do not bend knees past 90o when
doing half knee bends or squats.
Avoid twisting knees by keeping feet flat
as much as possible (during stretches).
Use the softest surface available when you
exercise.
Wear proper shoes with soft, flexible
soles.
When jumping, land with your knees bent.
Muscle Soreness
Muscle soreness is a symptom of having worked out too hard or too long.
Do warm-up exercises, such as
those that stretch the muscles, before your activity, not only for vigorous activities
such as running but even for less vigorous ones such as golf.
Don't overdo it. "No pain, no
gain" is not true.
After vigorous activities, go through a
cool-down period. Do the activity at a slower pace for 5 minutes. For example, after a
run, walk or walk/jog for 5 minutes.
Blisters
Blisters are due to poor-fitting shoes or socks.
Wear shoes and socks that fit
well. The widest area of your foot should match the widest area of the shoe. You should
also be able to wiggle your toes with the shoe on, in both a sitting and standing
position. The inner seams of the shoe should not rub against areas of your feet.
Wear preventive taping, if necessary.
Side Stitch
Side stitch is a sharp pain felt underneath the rib cage.
Don't eat or drink 2 hours prior
to exercise.
Do proper breathing by raising abdominal
muscles as you breathe in.
Don't "work through pain." Stop
the activity, then walk slowly.
Shinsplints
Shinsplints are mild-to-severe aches in front of the lower leg.
Strengthen muscles in this region.
Keep calves well stretched.
When using an indoor track or a crowded
road, don't always run in the same direction.
Achilles Tendon Pain
Achilles tendon pain is caused by a stretch, tear, or irritation to the
tendon that connects the calf muscles to the back of the heel.
Do warm-up stretching exercises
before the activity. Stretch the Achilles tendon area and hold that position. Don't
bounce.
Wear proper-fitting shoes that provide
shock absorption and stability.
Avoid running shoes with a heel counter
that is too high.
Avoid running on hard surfaces like asphalt
and concrete.
Run on flat surfaces instead of uphill.
Running uphill aggravates the stress put on the Achilles tendon.
Serious Sports Injuries
Less common, but more severe injuries can occur
during sports, especially contact sports like football. These include:
Broken bones (see Broken Bones)
Dislocations (see Dislocations)
Sprains and strains (see Sprains & Strains)
Head injuries (see Head
Injuries)
Neck/spine injuries (see Neck/Spine Injuries)
Abdominal injuries, such as injuries to the
spleen or liver
Take measures to prevent serious injuries during contact sports.
Wear the right protective gear and
clothing for the sport. Items to wear include a helmet, shoulder, knee and wrist pads, a
mouth guard, etc.
Train in the sport so you learn how to
avoid injury. "Weekend athletes" are prone to injury.
Follow the rules that apply to the sport.
Are any of these signs present? A bone sticks out or bones in the
injured part make a grating sound. The injured body part looks crooked or the
wrong shape. A loss of feeling in the injured body part Inability to put weight on the injured body
part Severe pain or difficulty moving the heel{Note: See Immobilize the injured area under "Broken Bones".}  |
 |
| Are there any of these problems? The skin around the injury turns
blue and/or feels cold and numb. There is a bad pain and swelling or the pain
is getting worse. It hurts to press along the bone. |
 |
Stop what you're doing and apply R.I.C.E. - rest, ice, compression, and elevation.
Do this at the first sign of serious discomfort or pain. (See R.I.C.E. under "Dislocations".)
Take an over-the-counter medicine to reduce
inflammation and pain. {Note: See Pain relievers in "Your Home Pharmacy".}
Do M.S.A.
techniques once the injured area begins to heal. M.S.A.
stands for movement, strength, and alternate activities.
| M | Movement - Work at establishing a full range of motion as soon as possible after an injury. This will help maintain flexibility during healing and prevent the scar tissue formed by the injury from limiting future performance. |
| S | Strength - Gradually strengthen the injured area once the inflammation is controlled and a range of motion is reestablished. |
| A | Alternate Activities - Do regular exercise using activities that do not strain the injured part. This should be started a few days after the injury, even though the injured part is still healing. |
HEALTH AT HOME - Your Complete Guide to Symptoms, Solutions, and Self-Care © 1999 by Don R. Powell. American Institute for Preventive Medicine.
Date updated 04/20/99