Stop Sports Injuries Before They Happen
Face it, nobody is invincible. You’re out getting exercise and feeling on top of the world one minute, then the next minute you’re on the ground, hurting – bad. Here’s how you can avoid or fix the pain.
1. Start slow.
For those of you who work Monday through Friday, nine to five at a desk job, all of the sudden getting a burst of energy over the weekend may be putting you at risk. Sure, it seems like a good idea at the time to run in a race or play golf with your buddies, but your lower back and knees could be paying for it later. To be safe, you should increase workout intensity by only 10% each week.
2. Hydration! Hydration! Hydration!
You absolutely have to have 16 ounces of water in the morning, and 16 ounces about half an hour before you exercise. If your work out lasts longer than an hour, sip on a little bit more. If you find that you’re cramping during activity, start eating more bananas and greens to help prevent any more pain.
3. Ditch the brace.
Those over-the-counter braces for aching elbow, wrist, and knee joints are more than likely hurting you more than helping you. If you keep a brace on for more than a day or two, you’re weakening your muscles and they are more likely to get injured, which is really defeating the whole purpose of a brace in the first place. Wraps and tapes are a better idea to temporarily help out your joints.
4. Invest in the foam roller
You could get a sports massage to soothe your sore muscles, but who has an extra$100 to spend? If you’re on a budget, opt for the foam roller instead for around $9. After ten minutes of foam rolling, flexibility actually increases by more than 10%. For first-timers, lie on a six-inch diameter foam log and press on the muscle with your body weight. You’re breaking down knots and improving range of motion as you’re rolling.
Still hurting? You better head to your physical therapist or a doctor; there may be some underlying problems that you aren’t aware of!
Getting Professional Treatment
It is always our express intent to recommend that you take no chances with foot pain, ankle or knee pain, or injuries. Professional treatment to relieve the pain is available from doctors such as Delray Beach’s Dr. Ian Goldbaum of Delray Beach Podiatry, who has provided us with this blog. If the pain continues, a podiatrist with Dr. Goldbaum’s experience should be consulted. You must get proper treatment to prevent permanent damage.
Our Staff writers are freelance writers with higher education related to, or experience researching and writing for, medical blogs; with education or experience equal to under graduate and graduate degrees in the fields of medicine.
Related articles
No responses yet