Health & fitness

Exercise Injuries and Ways to Prevent Them

15 January, 2019 12:00 AM printer

Exercise Injuries and Ways to Prevent Them

Hope springs eternal, and when spring has sprung, everybody is in a rush to get back into those good fitness habits that may have laid dormant over the winter. Many will jump right into some sort of training that your body probably isn’t used to or has forgotten. Runners start hitting the asphalt instead of the treadmill. Many hit the gym and jump right into a lifting program that they might not be ready for. As a result, many will suffer from easily treatable and mostly preventable exercise-induced injuries. Here we will explore common injuries that you may face and how you can prevent and treat them.

The Gym Rat’s Worst Nightmare

If you’re more of a gym rat, don’t think that the injury bug can’t bite you where the sun doesn’t shine. One very common, if not the most common, lifting injuries that can occur is a muscle strain. Basically, a strain is tearing of muscle fibers or tendons due to the overstretching or overworking of a particular muscle. You’ve probably had a strain before: muscles get stiff, some localized soreness, and, in severe cases, discoloration or even bruising of the affected muscles. In the majority of cases, strains can be treated with plenty of rest from use, approximately 20 minutes of ice applied to the affected area for several days (to reduce swelling), compression with an ACE type bandage (again to reduce swelling), and elevation to keep blood from pooling in the location or muscle you strained. Minor strains can negatively affect you for several days to a week or so. If pain, swelling, or other symptoms persist, this may be indicative of fracture, complete muscle tear, or other serious injury.

General Exercise Injury Prevention

All athletes, weekend warriors or otherwise, can benefit from some general tips on injury prevention from exercise. First and foremost, having properly fitted equipment, whether it be solid running shoes, or using a weight belt for heavy lifting, can work wonders in preventing common injuries like ankle sprains or muscle strains. Secondly, using proper technique and form (whether running, lifting, performing body weight exercises, or swinging a golf club or tennis racket) can prevent breakdown and injuries. Putting all these factors together can help you to avoid injuries as well as refrain from missing time in your workouts.

Onion Improves Heart Health

The flavonoids in red onions can contribute to heart health. Onions are also rich in organosulfurs, which can help prevent heart disease. Intake of the organosulfur compounds found in onions can cut the risk of cardiovascular disease. Onions contain thiosulfinates that act as natural blood thinners and reduce the risk of heart attack and stroke.