I think I can comfortably say that everyone, at some point in their life, got some type of injury. Most injuries are sports related, and I’ll talk about those in this article. However, do and don’ts can apply for all types of injury.
But what causes injuries?
We need to understand the patterns, risk factors, and physiology of sport injuries to provide insights that can help with prevention and treatment.
Fitness facilities provide a space to engage in physical activity, which is widely encouraged to improve health. Unfortunately, with all forms of physical activity there is a risk of injury.
With general free weights and exercise group classes, overexertion and strenuous or unnatural movements account for the highest proportion of injuries (53 percent) for each activity. Getting hit, contact with equipment or a wall is common for high intensity activities (47 percent), and falls from equipment are associated with the majority of treadmill injuries (71 percent). Dumbbell injuries are most commonly due to weights falling or dropping on the individual (78 percent).
The overall range of lumbar rotation in our lower spine is approximately 13 degrees. The rotation between each segment from T10 to L5 is 2 degrees. The greatest rotational range is between L5 and S1, which is 5 degrees.
So if you’re making a turn from the lower back, you’re inviting an injury!
How to prevent injuries?
Studies have shown a high correlation between hip movement dysfunction and lower back pain.
• Mobility is the unrestricted ability to move a joint through an optimal range of motion without pain.
• Stability is the ability to hold a joint in a given position or shortened range of motion.
• Power and Strength are the ability to recruit muscular contraction for the purpose of bearing or moving a load through a given range of motion.
• Moving well = Stability / Mobility / Flexibility
• Increase body awareness / proper form.
• Push yourself but progress slowly / strength.
If you are a beginner then act like a beginner — use a trainer and/or do your research. Don’t try advanced exercises because someone else can do them, it may have taken them years of practice.
Back injuries
Do:
• Hamstring stretch.
• Cat and Cow stretches.
• Lumbar spine stretches/spinal twist.
• Hip flexor stretch.
• Bird dog.
• Knee to chest / Keeping the back natural.
• Pelvic tilt/bridge
Don’t
• Toe touch, sit-ups, leg lifts, deep squats.
• Don’t use weights.
• Most importantly: don’t ignore the pain and hope it will go away!
Knee injuries
The knee is the biggest joint in your body. Two discs called the menisci separate the upper and lower bones. The upper leg bone (the femur) and the lower leg bones (the tibia and fibula) are connected by muscles, tendons, and ligaments. The outer covering of the bones inside the knee joint are encased by articular cartilage, which not only provides a smooth, slippery surface for joint movement, but also absorbs shock.
Do:
• RICE — Rest, Ice, Compression, and Elevation.
• Exercise a bit. Moving around will help circulate blood to your knee and encourage healing. However, wrong exercises or too much and too soon can damage your knee even more.
• Wear comfortable shoes with a cushioned sole, as these are the best option for people recovering from almost any knee injury.
Don’t:
Don’t rest too much. After surgery or a major trauma, it’s always best to give yourself time to rest and heal. But once you’re in the recovery phase, resting your leg too much will stiffen it and make it difficult to walk.
Don’t risk falling. Pushing yourself to do too much too soon could result in a fall or injury. To prevent a fall, make sure your home is well lit, the floors are clear, and things you need are easily accessible.
Don’t ignore your weight. Losing weight can help you reduce the amount of pressure and stress on your knee.
You may be at a higher risk for injuries if you are doing exercise, however we can do exercises in a smart way — so you need learn the correct form, and what exercise you need to perform for your body type. The best thing you can do is just move and allow your body to adapt to the exercises slowly (and never give-up!).
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Ayda Ersoy can be reached at DietDocHawaii.com, Ayda@DietDocHawaii.com or 276-6892
