Most people experience one or more of these training-related injuries during their lifetime.
Now spring is here, and for many of us it means getting started with training to dot the summer form. But in our eagerness for quick results, it is unfortunately quickly done to smoke out for an injury.
- Here you can read about some common fitness injuries, what causes them, therapies that can help, as well as some tips on how to prevent them.
Muscle stretching
How does it occur and what are the symptoms?
A muscle stretching occurs most often in the muscle-tendon transition. Symptoms depend on the extent of the injury, but the practitioner usually reports a chopping pain in the muscle followed by soreness and difficulty in tightening the muscle.
In case of major injuries, one may occasionally feel a recess in the muscle, and by torn muscle (total rupture) one will see an obvious abnormal muscle shape.
How do I treat it?
The goal of the treatment is to immediately limit internal bleeding as much as possible and prevent or relieve pain, in order to somehow and create better conditions for the repair of the injury. "PRICE" is standard in acute muscle injuries.
Protection (protection):
Reduces the chances of further tissue damage and bleeding.
Rest (rest):
Can also be replaced with “optimal load” since rest involves inactivity, while symptom-limited activity leads to improvement during rehabilitation.
Ice (cold treatment):
Recommended on and off icing for 10 minutes for up to two hours, this treatment works best in the first 48 hours after the injury.
Compression (compression therapy):
Probably the most important component in the treatment as it reduces bleeding and swelling. Continuous compression in the first 3 days after the injury is recommended.
Elevation (keep damaged body part raised):
Reduces local pressure, blood flow and swelling.
Anterior knee pain
What is it and how do I get it?
A number of causes have been suggested, but injury and overload are the most common causes. In addition, leg length differences, imbalance between hip and knee muscles, tight thigh muscle, and abnormal knee joint structure can contribute to the injury.
What are the symptoms?
Pain at the huksitting, go down a flight of stairs, driving, sitting too long in the cinema (kinosyndromet) and braking is normal.
How does one treat it?
Strength training program with an acute and recovery phase is the best treatment. First, one should rest the knee and avoid activities that hurt. In the recovery phase, much attention is paid to the strengthening of the musculature.
Inflammation of the tibia
What is it and how do I get it?
A very common strain injury in which increased muscle size (muscle hypertrophy) and stiffness related to intense training periods are thought to be important triggering factors.
If you have an increased outward rotation of the leg, and the ankle and foot that rotate too much inward are also important causal factors.
What are the symptoms?
A person often experiences soreness and pain on the inner and anterior surface of the last third of the shin, during and after some time after physical exertion. The pain gradually increases with the intensity of training and can become so violent that one has to interrupt the session.
How does one treat it?
In the acute phase, rest, alternative physical exercises, stretching of the gastrocnemius muscles and pain medications are often a good solution. Correction of incorrect posture with the use of special shoes and insoles is advisable, the training program should also be changed if it is too intensive.
Pain in the Achilles tendon
What is it and how do I get it?
The problem is wear changes in the Achilles tendon that occur when overloading for a long period of time. Misalignment of the foot (overpronation) can also be a provoking factor, in addition to footwear with poor cushioning, running on hard surfaces, and cold climates.
What are the symptoms?
the Mert can be divided into four stages. In Phase One, Only Pain is felt after activity and disappears after a period of rest. In Stage Two, pain is felt during activity, but it does not inhibit its activity. In Stage Three, pain is felt during activity and is so intense that it prevents the person from participating in normal training. In Stage Four, chronic pain is experienced that persists even when the person is at rest.
How do I treat it?
In the early stages, rest, stretching of the calf muscles, alternative training, and changing the triggering factors such as footwear and substrates can give good results. The main treatment, on the other hand, is eccentric strength exercises that mean that the muscle is lengthened while it develops force. This in combination with pressure wave therapy gave in one study promising results.