Some common exercise injuries

Sprains

Some of the more common injuries include ankle and wrist sprains. Going too heavy or using improper form will cause these types of injuries. They will require rest, icing and elevation to fully recover.

Remember to wait at least 24 hours before exercising the same muscle. In fact it’s best to wait up to 36 hours . . . this will give the muscle enough time to fully recover.

If you take a sabbatical from exercise, which I don’t recommend, start back slowly. Don’t pick up where you left off since this will put undue strain on joints that were otherwise inactive.

Hamstring injuries are common among athletes and especially with runners. This is a direct result of not warming up properly before exercising. You must have an effective stretching routine that compliments the activity you will be doing. It should be done before, during and after exercising. Top athletes instinctively know to do this before competition.

Shin splints can be painful

Shin splints are also common among joggers.  Shin splints refers to a painful condition that develops in the shin area and is directly attributed to over training and lack of recovery time. You can also experience a similar pain in the calf area. If not treated early shin splints can lead to stress fractures.

To treat these types of injuries requires that you stop running for a couple of weeks and rehabilitate the affected area.  You should continue to exercise by doing low impact exercises such as swimming or bike riding. Please check with your doctor or physical therapist for recommended activities while resting the affected area.

You may also want to make sure that your running shoes have enough padding to absorb the shock that running subjects your legs to. In addition, it is important to strengthen your leg muscles by doing various resistance exercises such as calf raises and squats.

The best surface to jog or run on is soft grass. If this is not available, then smooth dirt is the next best. The worst surfaces are asphalt and concrete.

Back injuries

Back problems can be traced to not using proper form and going too heavy. Use common sense. Don’t be too proud to ask some one to spot you when doing certain exercises.

Many years ago when I made a commitment to be healthy, I experienced a terrible back injury at the gym. Not only was it painful, it caused me to lose time from work and it absolutely delayed my progress. This was a direct result of being fatigued, not warming up properly and lifting weights that were too heavy. I have since learned my lesson and always try to remember to exercise intelligently.

If you injure your back, stop immediately and seek professional help. It might be wise to not do that particular exercise any more. There are several other effective exercises to choose from.

As with back injuries, shoulder problems, specifically rotator cuff injuries, are a result of lifting heavy weights or using improper form. Use light weights and ask some one to spot you.

Injuries can be a major setback in your quest to reverse the complications of diabetes. It can also dampen your enthusiasm to continue exercising. Who wants to exercise if it’s only going to lead to injuries? I implore you to use common sense in the gym and at home when exercising.

I want to encourage and motivate you to make exercise a part of your daily routine. The more weight you lose the less stress there will be on your joints.

To a healthier you,

Owen Lecky

For more information check us out at: exercises for diabetes today

 

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2 Responses to Common Exercise Injuries – Back Injuries Will Delay Your Weight Loss Efforts

  1. […] important that you do lower back exercises with care in order to prevent injuries. See post on back injuries. I have included a couple of easy back exercise for diabetics that can be done at home or  in the […]

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