Exercise is a key element to a healthy lifestyle and is necessary for weight management, fitness and overall health. However, if done in excess, it can result to overuse injuries. If you are experiencing any of these injuries, high chances are that you are over-training or overdoing on your exercises.
“Runners knee” is medically referred to as patellofemoral syndrome. This is the pain experienced under the kneecap, often as a result of running. The pain tends to intensify when walking down stairs or sitting for a long period of time when your knees are bent. The syndrome may be characterized by a grating, crunching or creaking sound. You can also get “runners’ knee’ from intensive jumping or squatting. In most cases, you will notice the pain when there is a change in the level of workout activity, such as running an extra mile. Patellofemal syndrome is typically caused by bone misalignment. The misalignment puts a strain on the cartilage of the bones. To avoid the “runner’s knee” injury, work on strengthening the quadriceps and hip flexors. It is also advisable to alternate squats with other exercises such as leg raises so as to maintain a good balance.
Muscles, tendons and ligaments must all work in tandem to achieve a pain-free movement in the elbow. Repeated motions such as throwing overhand, twisting or bending the arms can result to “tennis elbow”. This is basically an elbow injury that occurs with repeated movements without giving ample time for proper healing. In essence, these movements damage the bone structures along the elbow joints. Early treatment is crucial because if blood supply is limited, the healing process may take longer and scarring may occur. Treatment to deal with the inflammation may involve cold compression and physical therapy exercises. Use of devices such as a cast or splint could also recommended.
A low back strain is often characterized by a sharp twinge that is felt on the lower back. If you experience this during your workouts, then chances are that you are overdoing it. Dead-lifts and squats done improperly can cause havoc on your lower back. Sideways bends and twisting motions can also strain the back. To avoid this, beginners need to learn how to hold a neutral back posture. A physical therapist can help you find your neutral spine. Once you get the correct form, pressure will ease off from your back. It is also wise to alternate squats with leg raises.
To avoid these injuries, learn the proper workout technique, and increase your workouts gradually so as not to shock your body.
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