Avoiding Pain & Injury During Exercise

Avoiding Pain & Injury During Exercise

Avoiding Pain & Injury During Exercise
Whether you are involved in aerobics, jogging, cycling or team sports, there are many things you can do to prevent injuries during exercise. Avoid sore arms, leg cramps, muscle spasms and pains by performing warm up exercises. This is a must so you don’t have tight stiff muscles, increasing your chance of muscle injury. Avoid overexertion; exercise at a pace that is comfortable for you. Learning correct posture and form can also prevent your muscles being used in an awkward way.

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    Your neck should not hurt during crunches. Many individuals will demonstrate movement compensation during traditional crunch exercise. When performing the crunch be sure to keep your neck straight and do not allow your head to jut forward. A good tip is to keep your eyes and forehead toward the ceiling. If your eyes are facing your feet, your head is probably coming forward to far. This should prevent neck pain, if it does not you should see a physician for further evaluation. 

     

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    A Fitness, answered on behalf of
    This is very common. To decrease any discomfort in your low back, sit up taller and try a support under the tailbone. This can help support and stabilize the spine and pelvis without losing any connection to your core. At barre3 we use a fit ball under the tailbone. A small, firm pillow or a rolled-up blanket can do the trick too. If that doesn't relieve your back, you can try isometric exercises, such as plank with a long spine.
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    A , Cardiology (Cardiovascular Disease), answered
    numb feet
    It is common for feet to feel numb while exercising. Dr. Oz talks reveals the cause for numbness in this video.





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    Running injuries are very common and there are many strategies to help prevent these injuries, including changing mechanics to changing shoe type and running surface. However, here are three of my favorite exercises to prevent running injuries.

    1 – Foam roll - Foam rollers are used to stop over active muscles and improve flexibility. Foam rolling the hip, thigh and calf fmuscles will be very beneficial.  

    2 – Stretch the calf muscles - improving flexibility of the muscles of your lower leg will allow you to have proper range of motion through the joints and give you the opportunity run with proper mechanics.

    3 – Strengthen the hips - Weakness in the buttocks or gluteus muscles of the hip are a common cause of running injuries. The gluteus muscles help control and stabilize the help, which allow you to run with proper mechanics. Subsequently, strengthening these muscles will decrease your chance of developing running injuries.  

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    The rule of thumb for clicking in a joint is that if it doesn’t hurt pre, during, or post
    exercise, then you are most likely ok to exercise. If this changes at all, then consultation
    with a physician is necessary.

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    A , Internal Medicine, answered
    It's important to learn how to avoid exercise-related injuries, and what to do if you get one. For example, just because you pull a muscle doesn't mean you should stop exercising altogether. By staying in shape, you are more likely to avoid future injuries. Just lay off the sore muscle for a while. Try a different exercise that doesn't stress the pulled muscle. For example, if you injure a muscle in your leg, consider swimming, relying mainly on your arms to do the work. Or, use a rowing machine. If your ankles or knees ache, try something with no impact, such as a cross-country ski machine, an elliptical exercise machine, or a stationary bicycle. If your aerobics class has you hurting, consider taking a water aerobics class; you'll get the same workout with none of the impact.
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    A , Orthopedic Surgery, answered
    Aging cartilage is a big problem in the general population, but it can be especially vexing for the master athlete who has no time or inclination to be slowed down by the pain or swelling that often accompanies cartilage that is "running out." Keeping cartilage healthy is a real balancing act for mature athletes. Inactivity and disuse atrophy can decrease the health of cartilage, causing softening, fissuring, and potential mechanical compromise. On the other hand, high-energy, high-impact activity on degenerated cartilage can cause increased wear. If you are a jogger or basketball player over 40, you must take this into consideration by listening to your body and the pain messages it sends. Such messages tell you that you are tired, that there is a problem or damage, or that the soft tissue of your joint is inflamed. When you feel these signals, be smart and stop or moderate what you are doing. You will make no gains by ignoring the pain and continuing to abuse your cartilage.
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    If you are having pain while you walk it is probably due to muscle imbalances. You need to stretch really well. If you happen to get a personal trainer to do an assessment you can have him/her show you how to stretch and correct imbalances. It really depends where and how bad they hurt. I had surgery for compartment syndrome, which is called fasciotomy surgery. As far as the itching it could be because of the rise in your body temp and change in weather (prickly heat). 
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    If an exercise is too difficult or uncomfortable, try modifying the exercise by decreasing the weight, changing arm position, or by performing the exercise with no weight at all. 

    Shoulder weakness can sometimes come from overuse, an injury, or even arthritic conditions.  Shoulder weakness that is accompanied with pain should be looked at by a physician to determine any underlying causes. 

    The following exercise decreases the risk of shoulder impingement and is a good option to try if you feel shoulder weakness.  This exercise can be performed with or without weights:

    Standing Shoulder Scaption Exercise

    Preparation

    1. Stand with feet about hip width apart and feet pointing straight ahead.
    2. Draw-in the abdominals
    3. Keep feet pointed straight ahead.
    4. Hold dumbbells in each hand and keep arms to the side of body. 

    Movement

    1. Raise both arms, thumbs up, at a 45-degree angle in front of the body to eye level.
    2. Keep shoulder blades pulled back and down throughout the exercise. Do not allow the low back to arch.
    3. Hold the position for 2 seconds.
    4. Return arms slowly back to the side of the body.
    5. Perform  2 to 3 sets of 8 to 12 repetitions.
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    A answered
    Physical activity has positive effects on good health throughout our lives but can also create injuries. A person might exercise with the best intentions but end up sidelined by muscle and bone pains, strains, tears or breaks.

    Studies show that women who are the slowest runners, the least aerobically fit or the least active in general are significantly more likely to suffer stress fractures than are more active women. Jogging, walking and aerobics are among the activities that produce the greatest number of injuries among 25- to 44-year-olds. Having a greater number of exercise sessions each week improves your aerobic fitness but also increases your injury risk.

    Whatever your skill level, the way to avoid harm isn't to stop doing physical activity. Instead, correcting exercise mistakes and thereby reducing your risks can help keep you safe, active and healthy.