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Common Workout Injuries, and How to Heal Them

Workout injuries are scary stuff.

They can happen to anyone and can significantly affect your workout routines and put a stop on your progress. So, it’s always best to be prepared and informed both on the subject of injuries and their healing.

Twisted Ankle

If you tend to run outside or on a treadmill, a tiny moment of inattention can result in a twisted ankle. The injury develops when your ankle rolls in an unnatural direction, and it can be very painful and cause swelling. In order to prevent this from happening, make sure to be completely focused, and try to run on a flat surface. At the gym, find a treadmill that has a clip you attach to your clothing that stops the machine if you fall.

Lower Back Strain

If you suddenly feel a sharp twinge in your lower back as you work out, it’s a clear sign of strain. Squats and deadlifts performed with bad form are the usual culprits for this workout injury. Twisting or bending sideways can also cause back strain. The best way to avoid this injury is to practice good form, and keep your back neutral. Also, before you add too much weight, make sure to have enough strength and experience.

Shoulder Injury

If you often feel pain when you reach behind you, above you or out to the side, you’re exhibiting signs of rotator cuff strain (muscles and tendons that stabilize the shoulder). It’s most common in athletes like swimmers or tennis players, but it’s also seen in weightlifters. In order to prevent this painful strain from developing, make sure to regularly exercise your rotator cuff muscles, and use good posture. Another thing that might help is physiotherapy. This practice is getting more and more popular, especially in fast-growing countries like Hong Kong. Experienced specialists in physiotherapy in HK not only treat injuries, but also offer pre-habilitation services that pick up warning signs of potential injuries. Oftentimes, the warning signs of injury are there long before you actually develop pain. Pre-habilitation can ensure you can work out for longer, without injury.

Bicep Tendinitis

If you feel pain in front of your shoulder, and exhibit upper-arm weakness, you might be suffering from bicep tendinitis caused by repetitive motions. If you’re weightlifting, swimming, or golfing too much, it can cause inflammation of a bicep tendon that connects your muscle to the shoulder bone. Rotator cuff injury and shoulder impingement often go hand in hand with bicep tendinitis. It’s important to stretch and warm up before lifting, and to increase the weight gradually.

Runner’s Knee

Pain under the kneecap that becomes more pronounced during physical activity is one of the signs of patellofemoral syndrome, or “runner’s knee.” It's also often accompanied by crunching, grating, and creaking sounds. Most people get this injury from running, walking, jumping, or squatting too often. In order to prevent runner’s knee, it’s very important to stretch before every workout. Additionally, grabbing some quality running shoes can also help.

Injury Treatment

No matter how careful you are with prevention, injuries happen. So, if you develop a sports injury, make sure to rest (this is the best way to cure it). Another thing you can do is put ice on the spot to reduce swelling, bleeding, and inflammation, and combine cooling with compression bandages to further minimize swelling. You can also use anti-inflammatory medication like ibuprofen to ease the pain, and try physiotherapy. Most injuries disappear in less than four weeks. If pain persists or gets worse, make sure to seek medical care.

Make sure to listen to your body and use your common sense. If you’re worried about your form, workout program, or injury, it’s best to seek professional help. A good trainer, and a good physiotherapist will definitely help you stay on your feet and bring good results. 

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Common Workout Injuries, and How to Heal Them
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