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How To Avoid Injuries From Exercise and Recreational Athletics
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The How-To Business Book
11/20/2000
By: Mitchell Young
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Anyone hanging around a gym locker room or a running track knows that injuries rank among the most common points of discussion among exercise enthusiasts. Indeed, for many recreational athletes, avoiding injury is far easier said than done.
Injuries have become so common that many runners, hikers, cyclists, skiers and tennis players hardly consider sprains, joint aches and muscle strains injuries at all. Instead, they view them as simply a kind of "payment" for the pleasure and fitness their exercise program brings. Unfortunately, this all too common attitude usually leads to greater injury, which for many is defined as "that which prevents me from my exercise activity."
Some common sports injuries for runners include knee pain (bursitis), foot pain and ongoing muscle strain. Cyclists will often experience hand, wrist and foot pain. Many serous male cyclists suffer genital numbness to the point it reduces their ability to create sperm. And yet these "macho" men cycle on. How many of us have heard a friend say with some pride that they have "tennis elbow"?
You know: No pain, no gain.
The truth is that while avoiding injury for active competitive and recreational athletes is difficult, avoiding serious injury is not. It does, however, involve the most important elements of a successful exercise program: Know yourself, know your body and exercise discipline and common sense.
There Are No Minor Injuries
So-called minor injuries, such as sprains and strains, are not simply that - they are warnings. Foot and knee pain often tells us that we need corrective equipment for foot pronation, for example. If you don't want to admit you've got fallen arches, then expect to be out of commission early. What might be an irritation after running two miles may turn into excruciating knee pain at five.
One podiatrist asked, rhetorically, "Why does everyone with flat feet want to run the Boston Marathon?" We just do, that's all.
Know Thyself
Many injuries stem from simply over-doing it: The skier who pushes the envelope, or takes that last run even though her body says go sit by the fire. The weekend warrior who struggles unsuccessfully to keep up with his fitter companions. More and more Americans are exercising in their senior years - some skiing into their 70s and even 80s. Yet even as equipment improves, injuries rise.
Some octogenarian skiers are skiing injury free because they've learned to exercise at their limits and would rather be skiing than hobbling around on crutches. Many sports psychologists preach visualization. If you want to remain injury-free, visualize yourself skiing down a mountain at eighty years of age. What will you look like, how will you be exercising?
The first and most important step in avoiding sports injury is, to use a sports cliché, "Stay within yourself." Know your range, know your real fitness level and work deliberately to improve it.
Many injuries, especially serious injuries, occur just as someone is beginning a new fitness program or taking on a new sport. What we were able to do 20 or even two years ago won't cycle us up a hill today.
For a fit person, adding variety to your exercise program can help avoid injury by strengthening different muscles, improving balance and avoiding repetitive motions and impacts. However, it's important to take on a new sport or exercise program slowly. Make yourself aware of proper technique first, and if a new pain pops up, don't just "work through it" or medicate around it. Find out what caused it, and address it.
If you are over 40, do not take on any new exercise program, including walking, without a physical checkup. Mirrors and imaginations lie, and your body image may not have much to do with your actual level of fitness. As you age and become sedentary your fitness level will decline at a greater rate than your perception of your fitness profile adjusts.
Exercise Preparation & Flexibility
Many find stretching painful and boring, boring, boring. But an exercise program to increase flexibility is an important weapon against serious injury, and will yield a greater sense of fitness.
Flexibility will save you in the event of a trip or fall, as your muscles and tendons will stretch that little extra distance without tearing or straining. What can bend won't as easily break.
More flexibility also means better balance and a surer, lower-impact gait. Flexibility is an insurance policy for tennis and squash enthusiasts especially. And it pays double - improving your game and helping you avoid injury.
Warm-up stretching is a must before running, cycling, skiing and weight training. It will help you avoid painful and potentially damaging cramping and muscle strains.
For most types of exercises, good form helps to avoid injury, too. This is especially true of weight training, where injuries are common. Be sure to use a spotter when appropriate and take your time adding weight to specific exercises.
Equipment & Tips
Equipment does matter. Never cycle without a helmet. Choose running shoes that offer the maximum protection and support. If possible do your running on a track. The softer surface will reduce impact. For runners who choose off-road paths, (don't do it) always exercise caution because of rocks, roots and other hidden hazards. And pay the little extra for off-road running shoes. Finally, remember Rollerblading is great fun, great exercise, easy on your knees, but knee and wrist guards are an imperative.
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