Common Gym Injuries and Other Workout Injuries You Should Avoid

January 27, 2010

Exercise & Fitness

Whether you like to go to the gym, play volleyball, to run or even enjoy the occasional practically innocent golf, you risk being injured by making a wrong move or by slipping on a banana peel. Find out which are the most common accidents that can happen while exercising:

Muscle Soreness
Muscle soreness occurs after several hours of exercising a muscle without a proper warm up routine or because of to much strain on the muscle. To relieve the muscle pain efficiently, you should take an aspirin immediately after consider you over exercised a muscle. The next few days, we recommend smaller exercises in duration until the lactic acid in muscle tissue is consumed.

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Muscle Pain
Muscle pain occurs on a muscle that was not warmed up and properly stretched before exercising and appear as a painful muscle contraction and the time is right to produce extension on the opposite side. The most painful and worst muscle aches are the triceps, and quadriceps. It is recommended an anti-inflammatory treatment, such as aspirin and ointments with anti-inflammatory effect and, if you will still be active, you can’t do much to move. In case of muscle pains, you should give up your favorite sport for about a week.

Contusions
In the case of an injury the most common injuries are bruises, wounds (scratches). As a treatment you can immediately apply disinfectant on the affected area, apply ice and a bandage with alcohol. Depending on how serious the concussion is you can resume sports activities by the next day. But if you scratch your palm and you want to play volleyball, you’d better give yourself at least a week of rest.

Joint Pains
Joint pains occur when a stretch of the ends of the bone joins occurs without the bone actually leaving the joints. The most frequent joint pains occur in the knee and tibia area. Immediately after the occurrence of joint pains, an ice bandage must be applied and then the area must be treated with anti-inflammatory ointments. For a quick recovery, a seven to twelve days period of rest is recommended. If the joint pain is more serious, the leg must be immobilized.

Hard Sprains
In sprains, there is the possibility that the head bone will come out of the capsule. A plaster cast is used for three or four weeks in serious cases. Massage is recommended for muscle recovery and even physiotherapy and anti-inflammatory treatments. Exercise begins gradually and is recommended under medical supervision. In special cases when ligaments rupture surgery is the only option, this means that they try to insert the torn ligament back were they belong, keeping the muscle and the bone together.

How to reduce the risk of injury while working out:
• Avoid exercising when you are too tired. Make sure that the smallest injury that occurs during exercise is treated properly.
• Do not force yourself if you feel any pain when you move.
•Do not exercise without warming up and stretching.
• Do not forget to stay hydrated if you exercise outdoors.
• Make sure your equipment is appropriate, from a pair of comfortable shoes to a training made out of natural fibers, in bright colors.
• When you get to practice a new sport, work progressively, in stages.

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