What to Watch Out For and How to Avoid Exercise-Related Injuries

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.

Why Would I Need to See an Orthopaedic Doctor?

If you are experiencing any type of pain in your ankles, knees, hips, shoulders, or back, you should consider seeing an orthopaedic surgeon. Symptoms may include any of the following:

• Difficulty using that particular body part to perform daily functions (e.g., walking up the stairs or carrying grocery bags)
• Pain in muscles, tendons, or joints that persists for more than a few days
• Joint pain that becomes more intense during periods of rest
• Swelling or bruising around the joint or the location of an injury
• Limited range of motion, such as an inability to straighten the back
• Joint deformity
• Signs of infection including heat, inflammation, fever, and/or redness
• Any unusual symptoms in the pain region

Orthopaedic doctors use surgery as a last resort for musculoskeletal issues. They do everything that they can to delay it as long as possible in favor of less invasive treatments such as medication and physical therapy. When these treatments no longer provide relief for pain and other symptoms, they may recommend surgery. Some of the most common surgeries that orthopaedic doctors perform include back surgery, and ankle, knee, shoulder, and hip replacements. They also perform a variety of arthroscopic procedures, which allow them to visualize, diagnose, and treat problems inside of a joint.

The earlier you are able to get advice about a musculoskeletal issue, the sooner you may be able to start treating the problem. Early treatment prevents an issue from becoming even more severe. During an initial consultation with an orthopaedic doctor, he or she will isolate the problem, narrow down the cause of the issue, and explain your treatment options. You may also get advice about pain management including medication and/or injections, rehabilitation and physical therapy including a potential time frame, and ongoing orthopaedic care.

Orthopedics Defined

In a nutshell, the study and research of the musculoskeletal system (bones, joints, nerves, etc.) is known as orthopedics. Orthopedics was first developed to treat children who had crippling or debilitating diseases. In fact the word “orthopedic” is derived from the Greek words “ortho,” meaning straight, and “pais,” meaning children or pediatric. Modern orthopedic physicians treat everyone, no matter their age. In general chronic pain, rheumatic diseases, musculoskeletal injuries and arthritis all are part of the large umbrella orthopedics.