The most devastating thing for fitness enthusiasts is to be sidelined by an injury after beginning a new exercise regimen. This can be prevented by taking the right precautions, like warming up before each workout. Skipping a warm-up can result in muscle tears that could take weeks to heal.
Listening to your body is an integral part of rest and recovery and can prevent injuries. Here is a list of the top ailments that are associated with active lifestyles, and how they can be avoided.
One of the most common sports injuries is hamstring strains. Usually, they are caused by improper balance or form. Runners are at higher risk for strains because they put the most pressure on their hamstrings as they extend their stride. This type of impairment takes at least four weeks to heal completely. Focusing on single leg exercises and strength training can help prevent a hamstring strain.
Ankle injuries occur when the ankle is rolled or twisted awkwardly. This can tear the ligaments that hold the ankle bones together. Most sprains can be treated at home with pain medication and an elastic bandage. However, you may need to be evaluated by a doctor to determine how badly your ankle is sprained. If you have weak ankles, steer clear of exercises that involve standing on one leg, or work to strengthen the muscles around your ankles for stability.
Bicep Tendon Rupture
Bicep curls are the most common dumbbell exercises performed at the gym. Ruptures usually occur when an unexpected force is applied to the bicep muscle. Some people hear a “pop” when the tendon separates from the bone. Attempting to lift weights that are too heavy is the quickest way to a bicep tendon rupture.
Swelling around the Achilles tendon is common among athletes who suffer from inflammation around the heel. Others are at risk if they push themselves too hard while running, or add inclines too quickly. Getting into shape takes time. Don’t get impatient with your training. For best results and lowered risk of injury, follow a regimen that was designed by a professional.
Overpronation or flat feet, shoes that don’t provide proper support, or weak ankles can all cause shin splints. Excessive force leads to pain and inflammation and increases pressure against the bone. Your body will need rest to heal and ice packs placed on the shins for at least 30 minutes a day.
If you have a sports injury, I hope it heals quickly so you can get back to your normal routine.