Staying physically active is a good thing as it reduces your risks of certain lifestyle diseases like type 2 diabetes and cardiovascular diseases. But staying active doesn't mean that you're no longer susceptible to injuries related to having an active lifestyle.
According to an orthopedic surgeon, there are some signs that you're at risk for injury or worse, have already been injured. These include the following signs:
1. Pain
If you experience on a specific area and it doesn't go away or it recurs each time you move, then it's worth to visit your orthopedic surgeon.
2. Consistent swelling
Consistent swelling is another sign telling you that you're at the brink of injury or currently injured. It is usually a sign of cartilage or ligament injury. If the R.I.C.E (rest, ice, compress, elevate) method no longer works, then it's time to see your orthopedic surgeon for a better medical intervention.
3. Numbness or burning sensation
If numbness or burning sensation of the back and neck are bothering you, then it's best to see a doctor as it's a sign of a potentially serious injury.
Common Exercise-Related Injuries
Back Strain
This is one of the most common exercise-related injuries which can be due to a weak back. The solution? Go easy with physical activities. Try low impact exercises first and try to lift with your legs until you gain back your back muscle strength.
Shoulder Strain
Shoulder joints can easily get strained with poor technique or over usage. When you experience pain upon movement, stop. It's not worth to push yourself a bit further as it may lead to more serious shoulder injuries like joint dislocation.
Runner's Knee
Runner's knee is a common running injuries comprising of 40% of all running-related injuries. This is caused by irritation to the cartilage under the kneecap.
Pulled Hamstring
Torn or pulled hamstring is usually due to weak leg muscles. This can be avoided through muscle strengthening exercises which focus on the hamstring.
Injuries to ACL or PCL
Your Anterior Cruciate Ligament (ACL) or Posterior Cruciate Ligament can get injured with activities that require jumping or sudden change in motion. This can lead to more serious injuries that require surgery.
How to Avoid Exercise-Related Injuries
Exercise-related injuries can be avoided with the following tips:
1. Know your body
Knowing your body means being aware with your weak areas and trying not too hard to push them way beyond their limits.
2. Be aware with gender-related injuries
Men and women are more prone to certain type of injuries. Men, for example, are more prone to injuries of activities requiring multiple planes of motion like Pilates or yoga while women are more prone to ACL injuries especially during menstrual period.
3. Hire a trainer
There's a good reason why hiring a pro can do good for you. A certified trainer knows what good body alignment is when working out and therefore, can help you avoid injuries that you're more likely to sustain when you're on your own.
4. Take it slow
Warming up before any workout and taking it slow can benefit you especially in avoiding injuries you're more likely to have during quick shift in movement.
5. Know when to stop
There's nothing wrong in challenging yourself but you should know when to stop. If you feel pain or feels like there's something wrong, then stop. Continually pushing yourself will only end up in serious injuries.
Exercise is good but just like anything else, too much of it isn't good enough. Know your limits and the signs when to stop. If pushing yourself beyond your limits can bring more harm than good, then it's just not worth it.
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