Nutrition & HealthWorkout

Injury During Exercise

Injury During Exercise: People should exercise daily, regardless of age or shape, as exercise leads to strengthening muscles, maintaining bone strength, and improving skin.

There are more benefits to exercise, including: increased relaxation, improved sleep and mood. And strengthened immunity In addition.

It has shown that regular fitness exercises associated with a wide range of positive effects on public health, such as reducing the risk of cancer and stroke, improving cardiovascular health, gaining stronger muscles, and reducing loss. Bone density related to age.

Although exercising is beneficial, sometimes people may expose to injuries while exercising, as wrong sports practices, accidents, or the use of inappropriate equipment may cause injuries, or some people may injured.

Because they do not warm up or do stretching exercises sufficiently, and there are two types of sports injuries, namely: acute sports injuries, which occur suddenly when playing or exercising, such as sprained ankles, or back strain, or bone fractures, and injuries Chronic sports, which occurs after exercising for a long time.

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The most common injuries because of exercise

The most common injuries because of exercise

1- Sprained ankle

An ankle sprain doesn’t just happen while running. Also, running on a treadmill may also cause a sprained ankle, says Dr. Cindy Trowbridge, assistant professor of kinesiology at the University of Texas: The biggest problem with running on a treadmill is losing focus in the steps, so accidentally an individual may step half a step and stand while the treadmill Still moving.

If you jump out of the treadmill suddenly, your ankle may sprain, and running outside the home on rough, uneven ground also exposes you to a sprained ankle.

2- Pain in the shin

Pain along the inner edge of the shin bone, which is a common injury in runners, can also develop in athletes who take part in marathons of running or jumping. “It’s myositis and it can happen even after a few workouts,” says an assistant professor of kinesiology Cindy Trowbridge.

The risk of injury increases if the intensity or repetition of the exercises increases, and uneven ground, running up and down over rough terrain, increases the risk of injury, as does wearing worn shoes.

3- Lower back prick

A sudden feeling of a sharp tingling in the lower back, during training, may be a sign of over exertion, says Cindy Trowbridge. Lifting weights in the wrong way negatively affects the lower back because it bears more pressure than it can handle.

A person may suffer from a tingling in the lower back, and it may be worse, such as pressure on a nerve, or a disc herniation, and side bends and a rounded twist, which can also cause stress and tingling in the lower back.

4- Patellofemoral syndrome

Pain below the knee that worsens with running, going down the stairs, or sitting with the knees bent for long periods of time, can be a sign of patellofemoral syndrome, and you may hear a grinding or squeaking sound, especially with running, jumping or squatting, Budesta says. Like increasing the length of the running distance can contribute to the pain.

It occurs when the lower leg bones do not align, causing an abnormal sliding between the kneecap (knee) and the thigh bone, and this imbalance leads to stress and tears between the cartilage and bone surfaces, causing pain.

Sports injuries treatment

Sports injuries treatment

Within the first few hours of exposure to sports injuries. It is possible to expect some symptoms besides feeling immediate pain, such as swelling and bruising.

The sharp pain that occurs at the beginning may give way to a feeling of pulse pain. The affected area may also be sensitive to movement and touch.

And it is possible that the injured person cannot use the affected area normally during the first few hours at least. And among the steps that followed in the treatment of mild sports injuries in players include:

Comfort:

Rest is one of the most effective ways to start the healing process of sports injuries. This is because after the injury occurs, the affected muscles will be weak and vulnerable to more injuries, especially during the first few hours of the injury, so it is advisable to take a break from moving the injured area to help the affected area to heal.

Ice:

Putting ice has many benefits, including reducing swelling after a painful injury, reducing inflammation, producing an anesthetic effect, which reduces pain, and reduces blood flow to the affected area.

Besides reducing muscle spasms, and we should note it that the benefits of applying ice are greater during the day.

The first or two days after the occurrence of a sports injury, and that is by placing a bag of crushed ice, or a bag of frozen vegetables, or an ice bag on the affected place, and to avoid frostbite, it advised not to put ice directly on the skin, as it is instead from that, it advised to wrap the ice with a cloth or a thin towel before applying it to the affected area, and the duration of using the ice is by applying it for a period of between 15-20 minutes at a time, and then allowing the skin to return to its normal temperature between times of ice use.

Compression:

This done by placing an elastic bandage tightly wrapped around the affected place, to help reduce swelling in it; This is by preventing fluid accumulation, and it can also help relieve pain by keeping the affected area immobile to a certain degree, and in fact the bandage may not stop the movement of the affected area completely, but it works to provide some support.

We remind the patient to keep the affected area steady and not to move it, and if the pressure bandage causes a feeling of tingling or numbness.

It is advisable to remove it and then re-wrap it so it is more flexible. And it should noted that it should not be so tight that it causes discomfort or interferes with blood flow. As even gentle pressure from the bandage can help prevent fluid from gathering around the affected area.

Elevation:

Elevating the affected area so it stays above the level of the heart can help reduce swelling and bloating.

This is by allowing the fluids to descend away from the affected area, and if it is not possible to raise the affected area above the level of the heart.

It advised keep it at the same level or near the heart, and if the injury is in ​​the buttocks or hips, it advised lay on a pillow or two So it fixed below the buttocks and lower back to help lift the affected area.

Foods for quick recovery

Foods for quick recovery

When an injury occurs that leads to a major change in the type of exercise a person can do. The natural response may be to stop the injured person from eating at the usual rate and settle for very limited quantities; for fear of gaining weight with lack of movement.

However, you may not realize that the body can consume 15 to 50% more calories depending on the type and severity of the injury, and if we add crutches to the above, we need two to three times more calories per day compared to our previously uninjured state.

The first suggestion, do not cut calories, because this step can slow healing and recovery. In addition, a short change in calories can lead to loss of muscle mass.

However, eating more than you need may lead to increased body fat, increased muscle mass loss and increased inflammation, and for this here comes the importance of knowing the right foods, and the right amounts, and the question here is: What should you eat for recovery?

1. Protein and calcium

The most important and required component for speedy recovery is protein, especially foods rich in leucine. This represented in dairy products and other foods rich in calcium; and there are also foods that contain a high proportion of vitamin C.

Protein is the key to aid in recovery, so increasing protein to 0.9 grams per pound of body weight may be a good idea, and to improve the effect of protein.

It advised dividing your protein intake evenly throughout the day, with the goal of getting at least 20 grams of protein per serving. Include some protein in snacks, too.

Ideally, include foods high in leucine, the amino acid that stimulates muscle protein formation, such as dairy products, beef, poultry, fish, eggs, tofu, and beans.

Experts found that it is easy to meet the needs of the affected person, by eating yogurt, cheese, eggs, fish and beans daily, as dairy products also provide calcium, which is important for bone health.

2. Vitamin C

Vitamin C is also important for collagen production, so it’s important to include fruits and vegetables in every meal (even a snack).

Vegetables high in dietary nitrates such as beets, watercress, celery, and spinach can aid wound healing and bone remodeling.

By including features, protein, and products in every meal and snack, you stay full throughout the day, without having to search for additional foods.

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3. Other foods

There is sour cherry juice, berries and beets, besides pomegranate, ginger and saffron, and turmeric and cold-water fish.

Tart cherry juice contains phytochemical called anthocyanins that can reduce inflammation. And we can mix tart cherry juice with sparkling water for a better taste.

Berries contain phytochemical called polyphenols, which may reduce muscle soreness. And it is easy to add fresh or frozen berries to juices, and we can add grains to salads; and other additions such as yogurt or cottage cheese.

As for beets, they contain dietary nitrates, which can reduce muscle soreness.

As for ginger and saffron, they are both analgesic (pain relief) and anti-inflammatory. Turmeric and saffron are great in delicious dishes such as soups, stews and sauces; Ginger goes well with sweet dishes.

Cold-water fish such as salmon, tuna and sardines, and Chia, flax and hemp seeds, provide anti-inflammatory omega-3 fatty acids.

Minimizing your intake of added sugars in candy, sugary drinks, and sweets can also help reduce inflammation.

Sports injury prevention

The best way to treat sports injuries is by taking some precautionary steps to prevent and prevent their occurrence, and among the preventive methods followed, we mention:

  • Do warm-up exercises: we recommend it to practice warm-up exercises before each exercise session. Besides the need to ensure that the muscles relax after completing them.
  • Regular stretching: Exercising makes the muscles strong. But it also causes them to narrow and shorten; so the individual should do some stretching and stretching exercises. The aim is to maintain muscle flexibility and reduce the risk of sports injuries.
  • Use good equipment and shoes: It is especially important to have supportive shoes, suitable for weight-bearing activities.
  • Using the right technique: Taking some lessons or little training can improve players’ performance.
  • Escalate the level of activity: When changing the intensity or duration of physical activity, this must have done gradually.

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