Most people choose a type of exercise program that they enjoy, and while you know that exercise is good for you, it’s important to make sure that your preferred activity is suitable for your age and weight.
Always check that your exercise regime is safe as it’s easy to cause an injury through overexertion.
Strains and Sprains
Common injuries due to exercise and sports activities include muscle strains and joint sprains. Strains refer to injuries to that part of the body tissue or tendon that connects your muscle to the bone; for example, in a hamstring injury.
Sprains are injuries to ligaments, the connective tissues that link one bone to another; for example, in your knee and ankle.
While these injuries are minor in themselves, it’s very important to treat them correctly so that they heal properly. If they don’t heal they may cause problems for you in the future, and you may even need surgery to correct and repair any malformed tissues.
Preventing Injury
Even top professional sports players are not immune to sprains and strains. Here are some tips you can follow to minimise your risk of injury from exercise:
- Make sure your exercise programme is appropriate, and aim to build muscle strength gradually.
- Do warm-up stretching exercises before and after your activity.
- If possible, repeat the warm-ups daily even when not exercising.
- Eat well to nourish your muscles – choose a well-balanced diet.
- Always wear recommended protective equipment and properly fitting shoes.
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RICE
Advice on treating strains and sprains is easily remembered from the acronym RICE – rest, ice, elevation and exercise. In this order, these treatments can help minimise the damage. Obviously, resting and avoiding using the affected joint or limb makes sense to begin with, and applying ice during the first 48 to 72 hours will help to reduce swelling.
Elevating your ankle after a sprain is recommended for the first few days, and you should only exercise (very gently) again when you feel it will bear weight without causing further pain or injury.
Dealing with pain
If you are incapacitated as a result of injury, you may also be experiencing pain. If this is the case, then after the icepack stage has finished, or in between applications of ice, you may want to try other topical applications to help relieve pain.
Many people find relief by using essential oils for muscle pain; these are specially blended to provide a mixture of oils, and are applied sometimes using a cold or warm compress, depending on the injury.
Specific oils are known for their anti-inflammatory and healing properties, so it’s important to get the right blend of good quality organic oils to improve their effect. For example, a blend of essential oils that includes eucalyptus, ginger, rosemary, spike lavender, verbenone and wintergreen can aid in relieving pain and is particularly suitable for sore muscles.
Finally, remember that preparation is the key to staying safe while you exercise, including choosing the right activity, wearing the correct clothing and equipment, and taking time to warm up and down before and after your workout.
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Citations
- Hardcastle, P. H., Reschauer, R., Kutscha-Lissberg, E., & Schoffmann, W. (1982). Injuries to the tarsometatarsal joint. Incidence, classification and treatment. Journal of Bone & Joint Surgery, British Volume, 64(3), 349-356. link
- Gelber, A. C., Hochberg, M. C., Mead, L. A., Wang, N. Y., Wigley, F. M., & Klag, M. J. (2000). Joint injury in young adults and risk for subsequent knee and hip osteoarthritis. Annals of internal medicine, 133(5), 321-328. link
