From tennis elbow to biker’s knee, there’s hardly a sport that doesn’t have an injury associated with it. But don’t let concern about injuries keep you from exercising. Studies show that the benefits of exercise exceed the risk of injury. An injury happens when an exercise or activity actually damages tissue either suddenly (acute) or gradually (overuse).
Five Risk Factors for Injury:
1. Overdoing it. Pushing yourself too hard, too long or too often. Your risk for injury increases significantly when you work out more than four times a week in a high-impact activity. So does dramatically increasing your workload – like the amount of weight you lift, speed or distance you cycle, etc.
2. Inadequate footwear and equipment. Wearing the wrong type or worn-out shoes places added stress on your hips, ankles, knees and feet – locations of 90 percent of all sports injuries. Athletic shoes can lose one-third of their shock-absorbing quality in several months. Running shoes offer little protection for sideways motions. Using a tennis racquet with too large a grip can strain your forearm. Riding a bicycle that is too small can injure your knees.
3. Poor conditioning. Being out-of-shape and having weak, tight muscles can increase your injury risk. Also, favoring one sport can strengthen certain muscles at the expense of others, leaving tendons and ligaments vulnerable. Try varying your activities, strengthening the muscle groups you underuse and stretchiing all muscles involved in your workout. Warm up before and cool down after.
4. Improper technique and training. Using an awkward backhand in tennis, landing on the balls of your feet (instead of your heels) when jogging, or constantly cycling in high gear are examples of when poor form can cause injury. If you have recurrent injuries, you may need to consult an expert.
5. Ignoring aches and pains. Starting to exercise before an injury has healed may not only worsen it, but may increase chances of re-injury. If you feel pain (beyond mild discomfort), stop exercising and rest. Learn to monitor your body and to seek treatment as early as possible. Professional athletes have the benefit of expert care, are in better condition and are very motivated to recover – seemingly bouncing back right after an injury.
Remember! Physical activity can help you develop stamina and build muscles. It increases your metabolic rate and improves your mood. You can enjoy yourself and feel good about doing something positive for your mind and body. Exercise improves your heart’s health and lowers your risk of heart attack. Regular exercisers are also likely to be healthier and to help you live longer.
Sources:
www.etr.org
www.yourhealth.com
UC Berkeley Wellness Letter
www.brianmac.demon.co.uk