SIDESTEPPING ACHES & PAINS AV O I D F U T U R E I N J U RY W I T H P H Y S I O T H E R A P Y
No matter what type of physical activity you partake in, it is possible for injuries to occur. Whether you enjoy takingwalks at night, playing sports on the weekends, or training for athletic trials throughout theweek, it is important tomake sure you are always being as safe as possible. Perhaps the most common injury that people endure from physical activity is an overall feeling of soreness, caused by overusing the muscles, tendons, and ligaments. When the muscles, tendons, or ligaments are over- stretched, the tissues experience minor damage in the form of microscopic tears. This typically occurs when completing an exercise that the body is not used to, or exercising for the first time after a prolonged period of rest. The soreness may linger for a few days but usually goes away on its own. However, the severity of the damage determines how long the body will need to recover. Some of the most commonly sustained injuries include sprains, strains, and tendinitis: Many people think “sprains” and “strains” are synonymous; however, they have one distinct difference. SPRAINS occur when a ligament is stretched beyond its limits or torn, while STRAINS occur when a tendon is stretched beyond its limits or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to one another.
Sprains and strains can both range frommild to severe, and evenmild ones may take up to 6 weeks to heal. When they becomemore severe, braces or surgical correctionmay be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physiotherapy treatments will likely be prescribed. It is important to note that it is in your best interest to have a physiotherapist make sure a sprain or strain is fully healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated. TENDINITIS is an overuse injury that causes the tendons to become inflamed. There are several reasons why tendinitis may occur, but whatever the case may be, we know that it has developed as a result of unnecessary amounts of strain. For example, some people may develop tendinitis in their shoulders or elbows because of improper posture. If the neck and back are not properly aligned, unnecessary stress is placed on other parts of the body. Movements in the shoulders and arms are altered as a way to compensate, causing increased strain on the tendons. Tendinitis can be corrected with physiotherapy treatments, since physiotherapists are trained in relieving pain, decreasing inflammation, and restoring you to your normal posture, motion, and function.
How Can I Prevent Injuries? While it is always a wise decision to consult with a physiotherapist, there are some tips you can implement into your personal life in order to decrease your risk of sustaining an injury. These include: 1. Stretching This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. 2. Hydrating & Eating Nutritious Meals Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over- stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. 3. Staying Within Your Abilities It is important to train and practice for any physical activity you’d like to try. Start small
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