Fitness and Sports Injuries

Injuries are not an uncommon occurrence during intense physical training. It is, nonetheless, a primary responsibility of all participants to minimize the risk of injury during exercise. Safety should always be a major concern. Most injuries can be prevented by designing a well-balanced fitness program that does not overstress any body parts, allows enough time for recovery, and includes proper warm-up and cool-down.

Using strengthening exercises and soft, level surfaces for stretching and running also helps prevent injuries. If, however, injuries do occur, they should be recognized and properly treated in a timely fashion. If you suspect that you are injured, stop what you are doing, and seek medical help if the injury persists.

Some aches and pains can be treated at home. Others require the attention of a physician, prefereably an orthopedic doctor specializing in the ailment of muscles, bones, and joints. You should understand the difference between the minor and major injuries to know what you can treat and which must be left for a professional doctor or even the hospital.

Many common injuries are caused by overuse, that is, by exercising too much and too often and with too rapid an increase in the workload. Most overuse injuries can be treated with rest, ice, compression, and elevation (RICE). Following any required first aid, health-care personnel should evaluate the injured person.

Some of the common injuries associated with exercise are:

Abrasion (strawberry) - the rubbing off of skin by friction.
Dislocation - the displacement of one or more bones of a joint from their natural positions.
Hot spots - a hot or irritated feeling of the skin which occurs just before a blister forms. These can be prevented by using petroleum jelly over friction-prone areas.
Blister - a raised spot on the skin filled with liquid. These can generally be avoided by applying lubricants such as petroleum jelly to areas of friction, keeping footwear (socks, shoes, boots) in good repair, and wearing the proper size of boot or shoe.
Shinsplints - a painful injury to the soft tissues and bone in the shin area. These are generally caused by wearing shoes with inflexible soles or inadequate shock absorption, running on the toes or on hard surfaces, and/or having calf muscles with a limited range of motion.
Sprain - a stretching or tearing of the ligament(s) at a joint.
Muscle spasm (muscle cramp) - a sudden, involuntary contraction of one or more muscles.
Contusion - a bruise with bleeding into the muscle tissue.
Strain - a stretching or tearing of the muscles.
Tendonitis - an inflammation of a tendon that produces pain when the attached muscle contracts. Swelling may not occur. Stress fractures of the feet.