Preventing Fitness Injuries

According to Dr. Allan Levy, M.D., the author of The Sports Injury Handbook (John Wiley and Sons, 1993), you can reduce the probability of most exercise injuries by:
          1. varying your routine - so you don't always use the same muscles
          2. by warming up
          3. stretching before exercising
          4. stretch after every workout

Start with 10 minutes of moderate aerobic activity, then stretch the muscles that you will be using most.  Lower body if you run, upper and lower body if you play tennis.

Some body parts are more injury prone than others. You need to take special precautions to protect them. The following are recommendations on how to protect yourself from the five most common fitness injuries.
Lower Back Pain

CAUSE:  Weak back and/or abdominal muscles
PREVENTION:   Stronger abs and increased flexibility will protect the lower back
EXERCISES:
     Crunches: see article on Strengthening Your Abdomen in these fitness articles
     Pelvic Tilt (Cat Stretch)
     Back Extension Exercises - Dead Bug
     Static Stretching - Sit Straddle reaching forward
     Sitting - Knees to Chest
     

Shinsplints

CAUSE:  Your foot and ankle may roll inward during exercise, so that your arch collaspes when      your foot hits the ground, stressing the shin muscle.
PREVENTION: Stretch lower leg shin area   
EXERCISES:
     Foot (ankle) Rotations - Rotate foot in both directions without moving knee
     Walk on toes / Walk on heels
     Toe Risers
     Practice balancing on one foot (try with eyes closed)
IF YOU EXPERIENCE SHINSPLINTS:
     Arch supports can stop the arch from falling and cure 80% of shinsplints.
     If even walking hurts, you may have a slight fracture of the tibia; stop exercising for two      weeks.  If pain persists, see a physician.

Sore Shoulders

CAUSE:  Repeatedly lifting arms over your head.
PREVENTION:   Build shoulder muscles
EXERCISES:
     Hold a 3 to 5 pound dumbell weight in each hand, arms straight, elbows locked, palms      facing body so weights barely touch your thighs.  Slowly lift right arm out to the front until      it is parallel to the floor. Hold 5 seconds. Then lower to starting position. Repeat left arm.      Do 25 times with each arm.
     Repeat above exercise with palms facing up.
     Repeat above exercise with palms facing down.
     Repeat above exercise by lifting arms out to your sides instead of in front of you. 

     Pushups
     Hanging from a bar
     Shoulder Stretches
     Arm Circles - small, medium and large circles, palms up
     Isometric pushing and pulling

Runners Knee

CAUSE: Usually results from a misalignment of the kneecap, which puts pressure on the joint.
     When the kneecap travels off center, it rubs ligaments on the side of the knee.  
PREVENTION:  Build the thigh muscles, quadracep muscles so the knee cap will travel in a      straight line. This removes the stress from the side of the knees.   
EXERCISES:
     Bent Knee Extensions - sit in a chair and extend lower leg out in front of you until knee is      almost straight. Fully straighten leg until thigh muscles tighten. Return to bent leg position.      Repeat 10 times, change legs. Do 5 sets on each leg. Repeat daily.

     Straight Leg Raises - Sitting on floor with straight back, arms extended in front of you.
     Flex right foot and lift leg off the floor.  Hold 8 seconds, lower leg. Repeat with left leg.
     Do five with each leg.
     Repeat exercise with toes turned out.

     Half Squats
     Lunges
     Quad Stretch

Calf Pain

CAUSE: Calf muscle pull or inflammation of Achilles tendon in the lower leg. 
PREVENTION:  STRETCH 
EXERCISES:
      Calf Stretch - Stand facing the wall, use hands against wall for balance. Place left foot close       to wall and right foot anout two feet back from wall. Straighten right leg until your roght       heel is flat on the ground and you feel a slight pull in your calf. Hold 20 seconds. Switch       legs. Repeat three times on each leg before exercise and several times a day.

      All leg stretches
      Calf Strengthening - Stand on you toes for 10 seconds, come down flat on floor. Repeat 20
      Toe Raisers / Walk on your toes / Walk on your heels


           Aerobic Fitness  |  Target Heart Rate | Rate of Perceived Exertion   |   Abdominal Strengthening

           Body Mass Index   |   Injury Prevention                                                       RETURN TO TOP