Injury Prevention – Train, Don’t Strain

A proper training program can be fun and help prevent injuries. If proper training methods are not used, an individual runs the risk of incurring an injury. Injury is a major reason why individuals do not maintain a consistent exercise program.

Injuries such as sprains, strains, and most fractures come from sudden, single trauma events, like pulling a ligament, muscle, or breaking a bone. Overuse injuries come from doing too much or doing specific activities too soon. It’s important to recognize that most injuries are preventable. Some common fitness related injuries include low back pain, plantar fascitis, sxiatica, tiotibial band syndrome, chondromalacia, stress fractures, runner’s knee and shin splints.

A few simple guidelines to help prevent injury include:

1. Always warm-up and cool-sown before and after your exercise sessions

2. Stretch out before and after your activity session

3. Progress gradually – time is needed to allow for adaptation to the demands of training – be careful to increase exercise time and frequency slowly

4. Cross-train

5. Proper equipment/facilities – be sure to have all the appropriate equipment and proper fittings

6. Maintain proper posture and good body mechanics while exercising and at rest

7. Wear the appropriate clothing.

8. Drink plenty of fluids – it is crucial to drink fluids before, during, and after your activity

Most fitness injuries are characterized by pain and swelling, the body’s natural response to injury. When swelling is controlled, pain is less prevalent and the body may recover quickly.

A common first-aid procedure to treat injuries (swelling) is called R.I.C.E. – Rest, Ice, Compression, and Elevation.

Rest-means taking time off until symptoms subside. Resting helps prevent further damage to the injured area.

Ice-or cold, applied to the injury reduces swelling and internal bleeding by constricting the blood vessels. The proper schedule for “icing” is 20 minutes on and 10-15 minutes off for the first 24-48 hours after injury. Never apply ice directly to the skin – it can cause frostbite.

Compression-or pressure, reduces swelling to the injured area. Compress injuries by wrapping them with a bandage. Never wrap bandages too tight – this could result in cutting off the blood flow completely. Compression should always be done with “icing.”

Elevation-reduces pain and pooling of blood in the injured area and helps return blood to the heart. The injured area should be elevated above heart level. Keep the injured area elevated as much as possible even when not “icing.”