With the closing of gyms, many people have opted to work out at home. As these venues begin to open again, there will still be people who will avoid them for a while longer. Working out at home is convenient and will help you stay in shape. The only drawback is if you get injured during your activity. Fortunately, many of these injuries are minor and are usually remedied easily.
The Most Common Injuries
Strains and sprains remain the most frequent injuries sustained during workouts. They happen when people are jogging or running or lifting weights.
- Rotator cuff strain – Improper form, or excessive weight progression can result in injury of the rotator cuff. If the rotator cuff does not engage properly on the upward pull, the deltoid may pinch the topmost portion of it against the shoulder blade near the collar bone junction. This can lead to inflammation and swelling of the tendon.
- Hip pain – If you do a lot of running uphill or participate in Zumba, you could experience hip pain if your activity is excessive. Hip flexors can become strained, resulting in muscle spasms, swelling or bruising in the hip area. You may also experience stiffness after being stationary for a while.
- Shin splints – One of the most common running injuries, people who have not been active can also get them by walking. These are small tears in the lower leg muscles. The occur when the leg muscles, shin bone or tendons are overloaded. You may fell throbbing, aching or sensitivity along the inside of the shin. Once the muscles become lose, the discomfort may subside.
- Ankle sprains – If you walk or exercise on an uneven surface, you increase your risk for a sprained ankle. You may experience swelling, limited range of motion and pain.
Remember R.I.C.E.
This acronym will help you remember what to do when you have a minor sports injury.
- Rest – The first few hours after an injury are critical. The muscle is weakest at this point, so it is important to stop the activity and rest.
- Ice – Reduce the swelling and discomfort by applying ice to the injured area. It is good to always have an ice pack handy if you are working out at home. If you do not have one, you can use a bag of frozen vegetables, peas are often used in this way, or a bag of crushed ice.
- Compress – Wrap the sprain or strain with an elastic bandage. This helps keep swelling down and allows for fluid drainage. It also provides support. Do not wrap too tight; otherwise, you will feel numbness or tingling and you may have increased pain.
- Elevate – Your injury should be elevated at heart level when possible. This will minimize swelling.
Apply these measures to your injury for at least 48 to 72 hours. You can also take pain relievers such as acetaminophen or aspirin. Heat increases circulation to the area and causes more swelling, so avoid it for the first few days. Heat and ice can be alternated after the third day.
If your injury is severe, or if it does not respond to home treatment, give us a call at Ortho Sport & Spine Physicians and schedule an appointment.
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