When you go to the gym, the field or the track, the last thing you want to take home is an injury. But the more time you spend exercising, the greater the risk. Here are several tips to help manage, treat and prevent injuries so you can keep doing what you love, for longer.
Save How to exercise smartly and avoid injury
Understand the bodies of women
Research has shown that women are especially susceptible to debilitating ruptures of the anterior cruciate ligament (ACL), which helps stabilize the knee joint. A combination of anatomical, biomechanical and other factors is at stake. When comparing the physiology of a woman with a male, women have smaller and weaker muscles that support the knee, a wider pelvis and thigh bones that lean more inward from the hip to the knee. Women also have a greater imbalance between the quadriceps and the hamstrings, which can contribute to knee injuries. And there are biomechanical differences between the way men and women fall, such as running or jumping. Researchers have also suggested that the female hormone estrogen makes women more vulnerable to ACL injury by weakening this ligament.
The importance of warming
Proper heating will warm and loosen the body. The different forms of sport and exercise require different warm-ups, but as a general rule, a dynamic warm-up will cause all the joints to move one at a time, then all together, taking the body through progressive movements that loosen and stretch the muscles. Classic dynamic warming movements include hiking, finger touches and high knees.
Your team counts
For some sports, protective equipment is important to avoid damage. This is particularly relevant for sports involving physical contact, football and hockey (shin guards) and boxing (boxing gloves and head protection).
It is also important to wear the correct shoes. The right shoes will support the foot and ankle, which helps prevent kinks and injuries. In addition, many athletes use braces, such as knee, ankle or elbow supports, to offer additional support and protection to joints that may have been weakened by a previous injury. The supports help stabilize the joint and prevent further damage.
Keep moving after training
More exercise is probably the last thing on your list after a great session, but according to a study recently published in the Journal of Strength and Conditioning Research, performing light exercise after training can help relieve your pain and can be as beneficial as having a massage.
Another useful tip is to use heat to increase blood flow, which will ease sore muscles.
Soak in a hot bath, or if the pain is isolated, apply heat directly to your problematic location. Many thermal peel-and-stick pads remain in place for hours and are thin enough to use under clothing.
Finally, taking an Omega-3 pill once a day reduces pain and relieves inflammation 48 hours after a strength-training session, according to research published in the Clinical Journal of Sports Medicine. Omega-3s, which are also found naturally in foods such as salmon, spinach and nuts, can help stimulate the circulation of sore muscles while reducing inflammation.
Rehabilitate your injury
If your injury is severe (that is, you can not put weight on the area, or you have swelling, numbness or severe pain), you should consult a doctor. If you can treat the injury yourself, the RICE (Rest, Ice, Compression, Elevation) method is proven and often effective.
Break. Reduce your regular activities. If you have hurt your foot, ankle or knee, take off the weight.
Ice. Place an ice pack on the injured area for 20 minutes, four to eight times a day. You can use a cold pack or an ice pack. Remove ice after 20 minutes to avoid cold injury.
Compression. Place even pressure (compression) on the injured area to help reduce swelling. You can use an elastic bandage, a special boot, plaster or splint. Ask your doctor which one is best for your injury.
Elevation. Place the injured area on a pillow, at a level higher than your heart, to help reduce swelling.
Make Use of first aid kit when the need arises.
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