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Workout Gone Awry: Sharp, Shooting Pain

FitSugar — Thu, 07 Aug 2008 03:30:00 -0700

Getting stronger and faster means sometimes enduring a wee bit of pain. Some consider DOMS, that pain that comes on 12 to 24 hours after a workout, to be a good thing. Sharp, shooting immediate pain, on the other hand, means stop.

Sharp pain while exercising is your body's way of communicating with you that you are doing something it doesn't like. Your body wants and needs you to stop. Listen to this pain; chances are it is in some joint or your lower back area.

If you are strength training, stop and check your technique. Try the motion again a little more slowly and thoughtfully. Same pain? Then try the motion smaller. Same pain? Then stop. You experimented with your options, so stopping does not mean wimping out. In this case, it means you're taking care of yourself. If you work with a trainer, ask him or her to watch your form or suggest an alternative exercise for you to try. The sharp pain generally means you are injuring the tissues in your joint, and trust me, you don't want to damage your soft tissues.

All that being said, to get stronger you do have to push yourself and getting close to maximum effort is going to feel taxing. You have to learn by trial and error when to push yourself, when to ease up, and when to stop.

Source

Inexperienced Yoga Teachers = Injured Students?

FitSugar — Wed, 16 Jul 2008 10:00:00 -0700

I truly believe that everyone can benefit from stretching and strengthening their muscles through yoga. I must admit it saddened me to read a recent article stating that in 2006, nearly 4,500 people ended up in the ER after suffering from injuries during a yoga class. It wasn't just beginners, but also yogis who've been practicing consistently for years. Common ailments included pulled muscles, torn rotator cuffs, exacerbated carpal tunnel syndrome, torn cartilage in the knees, and neck injuries such as herniated disks.

This statistic may come as a surprise to you since yoga is meant to heal not harm. The thing is, if you don't learn the basics from a good instructor, you try to do too much, or you don't pay attention to what you're doing, you could end up hurting yourself.

So how can you prevent an injury in your next yoga class? To find out

Pulled Muscle 101

FitSugar — Wed, 07 May 2008 09:00:00 -0700

Suddenly sprinting now that it is Spring, may feel like a good idea, but your hamstrings may have a different idea. If you rush your training, something we have all done at least once in our lives, you're bound to strain something. Straining or pulling (the more intense of the two injuries) a muscle is a fairly common injury and both occur when a muscle is stretched too far. This over stretching actually causes tears in the muscle fiber.

The tears can be divided into three categories and at About.com they describe the different levels of severity like this:

Grade I: Mild discomfort and not much loss of range of motion. Usually does not limit activity.

Grade II: Moderate discomfort, stiffness, tenderness, swelling, and bruising in the area. You may also notice a bump or indentation at the site of the injury. You won't be able to contract the muscle fully without feeling pain.

Grade III: Severe injury that can cause significant pain. Often patients complain of muscle spasms, swelling, significant bruising, and internal bleeding. You will be unable to contract the muscle and surgery may be required to repair the ruptured muscle.

Usually you can feel the pain of a pulled muscle immediately during exercise, but it can also be the kind of injury that gradually happens from repetitive movements. Either way, if you want to know what you should do if you pulled a muscle then

Injured? Don't Stop Moving

FitSugar — Thu, 01 May 2008 11:00:00 -0700

No one likes to be slowed down by an injury, but they do unfortunately happen. You do not, and really should not, stop moving completely because the injured area and the rest of your body can begin to atrophy – losing both muscle mass and strength, as well as range of motion.

If you have strained or pulled a muscle or sprained your ankle, you know exercise plays a role in recovery. As soon as possible, after injuring yourself you should follow the R.I.C.E. procedure: rest, ice, compression, and elevation. Do consult with your physician or a physical therapist if the injury necessitates it.

When you begin to work out again, pay attention to how the injured area feels. Discomfort is OK, but pain is an indicator to stop. With most injuries, getting the area moving quickly after the injury actually speeds up the healing process. For example, if you have twisted your ankle, within a day or two of hurting yourself try drawing the alphabet with your big toe – as long as the motion doesn't cause pain. When you are able, you want to proceed with weight-bearing exercises, too.

Working those injured areas reminds me of that expression about "getting back on the horse." And not to "beat a dead horse," but you do know the best way to avoid sports injuries is properly warming up.

Get out there! Have fun! Play safe!

Source

A Pain in Heel: Plantar Fasciitis

FitSugar — Wed, 05 Mar 2008 02:30:00 -0800

Quite simply put, plantar fasciitis is an enemy of fitness. Once this problem truly starts, the best remedy is to stop any high impact activity, and sometimes even biking. Talk about a bummer!

It is an over use injury affecting the fascia, a type of connective tissue, on the bottom of your foot. Plantar fascia is a thick, fibrous band that runs from your heel bone to the base of your toes. When the fascia is placed under too much stress, it stretches too far and tears. This causes inflammation of the fascia as well as the tissues that surround it. The tears can become scarred as they heal, creating even less flexible tissue, which makes the problem even worse. Runners are susceptible to this condition since running can create tight calves. If your calves get tight, they can pull on the fascia, increasing the tension on the fascia, decreasing its flexibility and leading to tears. Yep, this is just one more reason to stretch. Over training can lead to this condition too, and that is why rest days are vital, as well as gradually increasing the lengths and intensities of your runs.

To see who is more prone to developing this injury

Tips for Dealing With Shin Splints

FitSugar — Thu, 14 Feb 2008 02:30:00 -0800

If you've ever experienced shin splints then you know they are no fun and can really put a damper on your running schedule. The good news is that they aren't usually serious. The bad news is that when it comes to healing them, time is the best medicine. Here are some good tips on dealing with shin splints:

Most shin splints will benefit from plenty of rest. You should not exercise for at least a week, and take a break of at least two-to-four weeks from running.
Ice the injury for 20 minutes, at least twice a day. (I like to use the Cryocup.)
Use over-the-counter pain relievers to ease discomfort.
For stress fractures, diagnosed by a doctor, at least a month's rest is required. You should not run or exercise during that time.

Source

New Runners Be Careful

FitSugar — Wed, 13 Feb 2008 11:45:00 -0800

If you're not normally a runner but have decided to take it up once the weather turns, congrats, just be sure to be careful.

This is because new runners are more likely to ignore foot and ankle pain and are at higher risk of injury since beginners or average runners take nearly twice as long to finish the same distance and also tend to weigh more than experienced runners, leading to more stress on feet and ankles.

This is not meant to discourage new runners but to serve as a friendly reminder: If you're thinking about taking up running this Spring, wonderful, just be sure to listen to your body and pay attention to any aches and pains. You may need to start with shorter runs, give your body a rest, and/or see a doctor so you can avoid injury and keep with it in the long run, pun intended.

Source

Physical Therapy Out — Wiihabilitation In?

FitSugar — Tue, 12 Feb 2008 11:00:00 -0800

When I tore my rotator cuff, I had to do some serious physical therapy to help it heal. Although it worked, I have to say the exercises were so repetitive and boring that it was difficult to motivate myself to do them. Now rehab therapy is trying to spice things up by using the Nintendo Wii. Strangely enough, many of the movements required to play Wii are similar to movements in traditional physical-therapy exercises. Since many of the games require you to beat the opponent on the screen, it creates a sense of competitiveness that makes patients want to move their bodies. Plus it's more fun so patients play longer and heal faster.

Wiihabilitation, as it's called, can be used for patients who are recovering from broken bones, surgery, strokes, or other ailments and injuries. The Wii Sports games, such as tennis, baseball, boxing, and golf are the most useful, and it's great for patients of all ages, too, since the games are pretty simple. So the next time you break a leg, don't be surprised if your physical therapist hands you a Wii controller.

Source

Injured? When to Ice and When to Heat

FitSugar — Thu, 24 Jan 2008 09:30:00 -0800

An active life can lead to injuries. When you play hard you are bound to hurt yourself. Sometimes ice is what you need, and other times heat is better. Both methods manipulate blood flow to the injured area and are beneficial in reducing pain as well as speeding the healing process. Heat increases circulation which boosts the supply of oxygen to the area and accelerates the removal of waste products. Ice restricts blood flow which reduces inflammation and numbs pain. To ice or to heat? That is the question.

To learn the answer,

It's a Wrap For Injured Joints

FitSugar — Fri, 21 Dec 2007 16:30:00 -0800

Last night my husband was complaining that his wrist was hurting him a little bit and that he thought he may have injured the joint while doing push-ups or something.

Being the stellar wife that I am, I began my quest to find out how to wrap it best if it came down to that. Lucky for me, I found an easy how-to for properly applying an elastic bandage from the University of Michigan Health System:

Start wrapping the bandage lower than the area that is injured.
Continue to wrap upward around the injury.
Fully wrap the entire area that is injured, wrapping securely. But do not wrap so tightly that the bandage causes the area to swell.
If the area or surrounding area begins to swell, turn cold, blue or numb, loosen the bandage.
Continue to use the bandage until the injury has healed.

Source

What's the Deal With: Plantar Fasciitis

FitSugar — Wed, 26 Sep 2007 11:45:00 -0700

Quite simply put, plantar fasciitis is an enemy of fitness. Once this problem truly starts, you need to stay away from high impact activities and that can be a serious bummer.

It is an over use injury affecting the fascia, a type of connective tissue, on the bottom of your foot. Plantar fascia is a thick, fibrous band that runs from your heel bone to the base of your toes. When the fascia is placed under too much stress, it stretches too far and tears. This causes inflammation of the fascia as well as the tissues that surround it. The tears can become scarred as they heal, creating even less flexible tissue which makes the problem even worse. Runners are susceptible to this condition since running can create tight calves. If your calves get tight, as they can pull on the fascia, increasing the tension on the fascia, decreasing its flexibility and leading to tears. Yep, this is just one more important reason to stretch. Over training can lead to this condition too, and that is why rest days are vital, as well as gradually increasing the lengths and intensities of your runs.

The condition is more common in women, people who are overweight, and folks with wither flat feet or high arches. Over pronation, placing too much weight on the inside of the foot, can lead to plantar fasciitis when combined with worn out, unsupportive sneakers.

The major symptom of this condition is pain at the base of your heel, especially during your first few footsteps in the morning, or at the beginning of a run. Treatments include resting (this means not running for a while, which can be a real pain), ice massage (use a Cryocup), and stretching your calves! It is important to stretch the deep calf muscle called the soleus.

Source

iPod + Electrical Storm = Danger

FitSugar — Fri, 13 Jul 2007 15:45:00 -0700

Along with lounging by the pool and BBQ's, summertime also means dramatic electrical storms. As much as we all love to run with our iPods, I want you all to know (and so does Sugar user rubiala) that using an iPod, or any other MP3 player for that matter, outdoors when lightning threatens can be dangerous.

According to PC World using an MP3 player may not necessarily increase the chances of being struck by lightning, the combination of sweat and metal earphones may direct the electrical current to the user's head. The head injures sustained are not pretty, not only do they include burns but also ruptured eardrums and broken jaws.

I don't think that running in an electrical storm is ever a good idea, but if you find yourself out in the rain take your earbuds out!

To learn more about lightning, read 5 Things About: Lightning. If you are really, really, really freaked out by lightning, you may also want to check out this lightning detector on geeksugar. I think it may be "lie detector's" illegitimate offspring.

Will Running Ruin My Knees?

FitSugar — Thu, 24 May 2007 08:45:00 -0700

A lot of people skip running as a form of cardio because they are worried it will ruin their knees later in life. Running with an injury (or inflaming a previous injury) can definitely lead to further injuries (ITB Syndrome, runners knee or even arthritis) but there are ways to keep those knees safe...

Abnormal joint stress can increase your risk for arthritis and can be caused by running on an injured joint, poor biomechanics, or muscle weakness due to inadequate cross-training. However, when done with care, running is a fabulous cardio activity and will still keep your knees in good shape, so use these tips for knee protection on your future jogs:

Always warm-up and cool-down (brisk walking and stretching work great) to prepare your body for the physiological (and psychological) effects of the run.
Make sure you've got good sneakers. Switch them out frequently (350-550 miles) to make sure your lower body is getting the support you need.
Consider getting custom orthotics to reduce stress and excessive pronation.

There's more, so

What's the Deal with: Tendonitis?

FitSugar — Wed, 23 May 2007 13:30:00 -0700

Injuries are a serious bummer, especially when they prevent you from doing the things you love. One common injury is tendonitis, and I bet you already figured out that it involves your tendons, which you remember are those tough, yet flexible bands of tissue connecting muscles to bones. When a tendon becomes inflamed or irritated, that's tendonitis (or sometimes spelled tendinitis).

Symptoms include: tenderness, pain and stiffness in the area, possibly a burning sensation, as well as pain after activities that aggravate the inflamed tendon. There may even be swelling or redness. Tendonitis usually occurs at the thumb, elbow, shoulder, knee, heel (you know Achilles tendonitis) and wrist, but can occur anywhere there is a tendon. Dancers can even experience the injury in their hips.

The most common cause of tendonitis is not surprisingly over-use. Suddenly increasing your level of exercise or learning something new (like playing an instrument) can put strain on and aggravate a tendon. Another major cause of this inflammatory condition is repetitive motions, like clicking a mouse or knitting. You know I preach moderation, and tendonitis is just another reason why moderation is a key component to keeping your body happy.

If you want to know how you can you tell if you have it, then

Torn Rotator Cuff = Painful Shoulder

FitSugar — Thu, 17 May 2007 10:15:00 -0700

About a year ago, I was taking the same yoga class I had been taking for years. I should have been paying attention to what was happening in the present moment, but my mind was focused on a fight I had with a friend earlier that day. When I pressed my hands into the mat and lifted my lower body up off the ground to jump back to Chaturunga (4-Limbed Staff), I felt a pinching pain in the top of my left shoulder. A fellow yogi (who also happened to be a massage therapist) said it might be a torn rotator cuff. Just what I needed.

Your rotator cuff is made up of 4 muscles and their tendons. These combine to form a "cuff" over the head of the humerus bone, and help to stabilize, support and allow your arm to move up and down, as well as rotate. When the muscles get strained or pulled, they can tear, and Bingo! - you've got yourself a torn rotator cuff.

Swimmers, pitchers, and tennis players are prone to rotator cuff tears. You can also tear your rotator cuff lifting something too heavy, by repetitive activities, or if you've injured your shoulder previously in an accident or dislocation.

So how do you know if you have a torn rotator cuff? To find out

Sharp, Shooting Pain When Exercising Means Stop!!!!

FitSugar — Fri, 11 May 2007 03:30:00 -0700

We have all heard the expression "no pain, no gain" and when it is related to the fitness world I think it is not only over used, but often misunderstood.

While it is true that the post workout soreness know as delayed-onset muscle soreness or DOMS is a normal conclusion to a strenuous workout, sharp pain experienced during a workout means something else entirely.

DOMS occurs post workout and can take up to 48 hours to manifest, and this is the good kind of sore. It means your muscles are building stronger versions of themselves. Now if you feel a sharp pain while exercising, this is your body's way of communicating with you that you are doing something it doesn't like. Your body wants and needs you to stop. Listen to this pain, chances are high it is in some joint or your lower back area.

If you are strength training, stop and check your technique. Try the motion again a little more slowly and thoughtfully. Same pain? Then try the motion smaller. Same pain? Stop. You experimented with your options, so stopping does not mean wimping out. If you work with a trainer ask them to watch your form or suggest a similar exercise to try. The sharp pain generally means you are injuring the tissues in your joint, and trust me you don't want to damage your soft tissues.

All that being said, to get stronger you do have to push yourself and getting close to maximal effort is going to feel taxing. You have to learn by trial and error, when to push yourself, when to ease up and when to stop.

Source

Spring Running Tip: Prevent Knee Pain

FitSugar — Fri, 13 Apr 2007 03:00:00 -0700

Whether you are hitting the treadmill or the trails outside, knee pain or injury is always on a runner's mind. Here are some preventative tips:

Warm up!! Stretch and do some warm-up exercises like Sun Salutations before you run. If you run in the early morning, take a hot shower first to help warm up your muscles.
If you run outside opt for a dirt path. The softer terrain is easier on your joints.
Avoid running downhill if you can, since running down an incline can really do damage to your knees and shins. If you do indeed find yourself running up a hill (which is great), run down the other side in a switch back, zig-zag pattern. Going diagonally decreases the stress to the knee joint.
Make sure your sneakers are appropriate for your foot type. If you have high arches or are flat-footed, you'll need more support.
Make sure your sneaks are not too old or worn out. If you can't remember when you bought your last pair of kicks, chances are, it's time for some new ones. You can also do the twist test.

Want to see what else? Then

Who is More Likely to Get Injured?

FitSugar — Fri, 16 Mar 2007 09:35:12 -0700

If you have aspirations to train for a race then think about this: Who is more likely to get injured -- Someone training for a marathon or someone training for a triathlon?

To Ice or to Heat? That is The Question

FitSugar — Mon, 29 Jan 2007 10:45:00 -0800

If you have a pain or you hurt yourself, do you ice it or heat it? Good question for all of you weekend warriors.

Apply ice no longer than 20 minutes:

If you've hurt yourself in the last 48 hours (sprained your ankle or hammered your thumb instead of the nail).
If the area is swollen - ice will decrease the inflammation around the injury which will help control the pain.
After surgery to reduce swelling, bleeding, and bruising.
To chronic injuries suffered by athletes, such as overused joints like runner's knees - these areas should be iced after the activity to reduce inflamation.

Apply heat no longer than 20 minutes:

If you have chronic pain, such as sore, stiff, nagging joint or muscle pain - the heat brings new blood to the area to help loosen the tissues and help them to relax.
To chronic conditions, such as a tight hamstring before you exercise to improve elasticity.

Fit's Tips: Both heat and ice manipulate blood flow. Heat increases circulation which boosts the supply of oxygen to the area which accelerates the removal of waste products. Ice restricts blood flow which reduces inflammation and pain. If the injury hasn't improved or gets worse after 48 hours make an appointment to see your doctor.

Helmets Are Cool

FitSugar — Wed, 27 Dec 2006 04:01:19 -0800

If you're going to be on the mountain, you've got to be safe. You could be the most amazingly skilled and experienced skier or boarder in the world, but that won't help you if someone's ski falls off when they're in the chair lift above you.

Ok, so that's pretty unlikely, but you never know when something might happen that could cause you major bodily harm, especially if you like working the back country. Why take the chance?

A Norwegian study published in February 2006 in the Journal of the American Medical Association found that using a helmet was associated with a 60% reduction in the risk of a head injury.

When buying a helmet, this is what you should look for:

The back of the helmet should be cut high enough for unobstructed head and neck movement.
You want a painted polycarbonate shell, which will stand up to years of use.
It should fit nice and snug so it stays on in case you or something else hits your head.
It should be compatible with your goggles - make sure the goggle strap is long enough to fit around the helmet.

Fit's Tips: Make sure you like your helmet - if you don't - go out and buy one that you do because a helmet does your head no good when it's shoved in your hallway closet. Check out this high-tech tiara from R.E.D. - only $110.

Ice - It does the body good

FitSugar — Tue, 28 Nov 2006 04:00:00 -0800

Ice is nature's anti inflammatory and it is great to use in the first 48 hours of an injury. It reduces inflammation when you have a sprain or a strain, a tear or some tendonitis. And it is safe for the little ones (my girls LOVE ice for any boo boo and I keep a couple of little packs in my fridge for the many occasions that call for ICE). You only want to ice an area for 20 minutes or less. Be careful not to cause damage to your skin like frostbite.

One of the easiest ice packs to find is a fresh bag of frozen peas or corn. For starters it's flexible so it can mold to any body part that needs the ice treatment. Plus there is a timer built in as the veggies thaw and start to smell you know it is time to stop icing. After using peas or corn as an ice pack you definitely don’t want to eat them. So make sure to mark them with a piece of tape or permanent marker that they are for icing only.