Evaluating And Treating Exercise Injuries

(CARLSBAD, CA) - At some point, most people who are physically active will experience an exercise-related injury. It’s not always easy to determine which aches and pains you can exercise through and which require time off or cross-training. Jazzercise founder Judi Sheppard Missett offers some common acute and overuse injuries and the best way to approach treatment and recovery, as listed below.

Acute injuries occur suddenly and are often accompanied by sudden, severe pain. They usually require time off from any activities that stress the injured area.

— Acute ankle sprains are accompanied by immediate swelling; the best treatment is RICE – rest, ice, compression and elevation. Once healed, you should do range of motion and strengthening exercises to improve function and prevent re-injury.

— ACL (anterior cruciate ligament) tears damage the ligament that connects the tibia to the femur, causing pain and swelling in the knee.  Depending on the severity of the tear (partial or complete), individuals notice varying degrees of instability in their knees, the worst of which require surgery to repair.

Overuse injuries occur over time as muscles, tendons, ligaments and bones are stressed repetitively. Depending on the type of injury and level of pain, you may be able to continue exercising through an overuse injury while working to increase your flexibility and strength in the affected area.

— Shin splint is the popular label for any type of pain along the inner or outer portion of the shin. Micro tears in the muscles that attach to the shinbone cause the pain. When you experience shin splints, try icing the area before and after exercise to reduce pain and inflammation, and switch to a non-impact activity for a few days. If the pain is not too severe, you can continue exercising with caution. To prevent shin splints, stretch your calf muscles regularly and strengthen the muscles along your shins by walking on your heels and toes for 20 to 30 meters after each workout.

— Stress fractures occur when repetitive stress causes a hairline fracture in the bone. The pain is centralized at the location of the fracture. A visit to the doctor is needed to confirm a diagnosis, and total rest from weight-bearing exercise is usually required for a four to eight-week period. Cross training activities, such as swimming and cycling, are usually an option while you are healing.

— Plantar fasciitis is characterized by pain in the bottom of the foot and in the heel. Inflammation in the connective tissue that runs along the bottom of the foot from your heel to the ball of your foot causes pain, which is greatest upon waking. Stretching, icing and massage help reduce inflammation and pain from plantar fasciitis.

— IT (iliotibial) band syndrome is caused by tight muscles and ligaments in the hip that pull the knee out of alignment and irritate the thick strip of tissue that runs from the top of the hip to the outside of the knee. IT problems often require rest, a temporary switch to alternate exercise activities and hip stretches to increase flexibility.

— Rotator cuff injuries are usually a result of microtrauma from repetitive movements, most commonly overhead motions like those performed in tennis, baseball, or swimming, and/or shoulder instability. Rotator cuff injuries can range from tendonitis to tears, strains and bursitis. Likewise, treatment can range from anti-inflammatory medication and rest to surgery.  Strengthening and flexibility exercises can prevent reinjury.

Shoulder injuries are common not only in sports and exercise but also during every day tasks that require reaching and lifting.  The following triceps stretch keeps the shoulder joint mobile while it lengthens the muscles along the back of the arm. 

Hold the end of a towel in your right hand and reach your right arm up overhead.  Bend your elbow until your hand is behind your head with the towel hanging straight down behind you.  Reach behind your back with your left hand to grab the other end of the towel.  Gently pull down on the towel to stretch your right arm.  Be sure to stand or sit tall, and keep your shoulders and neck relaxed as you stretch.  Breathe naturally and hold for 15 to 20 seconds before changing to the other arm.

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com