Kenneth Gardner
WITH OUR increased
participation in physical fitness, injuries are likely to occur. However, they tend to be minor and more annoying than serious or permanent. Injuries that are not cared for properly could become chronic and this could railroad your
fitness goals. It is important to have some knowledge of how we can prevent injuries, as well as manage them,
especially the minor ones.
PREVENTION
Exercise regularly and stay in good condition.
Gradually increase the intensity,
duration and frequency of your
exercise sessions.
Avoid too much high-impact
exercise, especially if you are not exercising (training) to compete in any particular event.
Get enough rest between your
workout sessions.
Warm up thoroughly before you
exercise and cool down after each
session.
Try to work your way to a good
level of flexibility and work at it
consistently to maintain it.
Try to use the proper techniques (mechanics) when you are exercising with weights, using the large muscles first, before you
recruit the small
muscles to fine-tune the movements.
Do not exercise when you are exhausted or too ill to manage the challenges of the
exercise.
Use equipment that is safe, manageable and effective in what you are doing.
Choose comfortable footwear and work out on surfaces that are less
likely to cause injury.
Don't exercise at an uncomfortable level of pain.
Exercise in cool, comfortable clothes that allow for free movement.
Avoid clothing that constricts your normal blood flow, or made from nylon or fabrics that prevent the easy evaporation of perspiration. Cotton is the fabric of choice for your exercise gear.
Drink copious amounts of fluids before, during and after your exercise to prevent dehydration. Thirst alone is not the best indicator of how much fluid you need. Your thirst drive is depressed quickly when you drink water. However, dehydration must be prevented at all cost, because it decreases your blood volume,
increases your heart rate, increases your body temperature,
can cause muscle cramps, heat strokes and so on. So it goes without saying
re-hydration will help to improve your
exercise routine and prevent numerous problems.
Use the RICE (rest, ice, compression, elevation) principle to manage your minor injuries.
Rest if you get hurt during your
exercise routine, especially if you are experiencing pain. Apply ice to the injured body part; the ice will reduce swelling and reduce the sensation of pain as well. Apply the ice as soon as possible, but do not keep the ice on the injury for longer than 20 minutes. Repeat the ice application about every six hours if your schedule allows, until the swelling disappears. Compress the injured area; this can be done by
wrapping the area with a bandage and applying pressure with your hand to reduce bleeding. Elevate the injured area of the body above your heart level to decrease the blood supply and reduce the swelling.
After 36 to 48 hours, you can apply heat if the swelling has disappeared. When it is comfortable, begin moving the affected joints slowly. If the injured area begins swelling again reduce the amount of movement. Stretch and move the affected body part until you have regained a normal range of motion.
TYPES OF EXERCISES
Gradually begin exercising the injured area to build your strength and endurance. Based on the type of injury you have sustained, light weights,
walking and resistance exercise can all be a place to start. Remember the
exercise protocol; passive exercises are the lowest level, followed by assistive exercise, then active exercises precede resistive exercises. See where you fall on the hierarchy based on your
individual level of readiness and take it from there.
Gradually re-introduce the stress of an activity until you can return to full intensity. Don't progress too rapidly or you will re-injure yourself. Before you return to full exercise participation, you should be able to display a full range of motion in your joints, normal strength and balance.
Kenneth Gardner is an exercise physiologist at the G. C. Foster College of Physical Education;
email: yourhealth@gleanerjm.com.
