how to prevent muscle injuries

If you're on any prescription medications currently, you may want to check with your doctor or pharmacist before taking over-the-counter pills to make sure they do not interact poorly with your existing medications. X Research source Use electrolyte beverages to supplement, not replace, regular fluid intake. Become a member for future discount promotions, Empire Theme by Pixel Union. Muscle pain and other statin side effects Taking a statin may give you some assurance that you're doing all you can to avoid heart attack and stroke, but you may also experience side effects. Each stretch should start slowly until you reach a point of muscle tension. | Strengthening weak and tight muscles can take stress off of overworked muscles and joints, helping injury recovery and prevention. There’s a lot of myths and debates about warming up before exercise, so it’s important to acknowledge them. Whether you’re a professional athlete or you just seem to spend your life on your feet, muscle injuries can be frustrating disruptions to your daily life. Learn about prevention methods. How to Correct Muscle Imbalances to Prevent Injuries A lot of people, especially adults, are suffering from back pain, which is typically caused by muscle imbalance. The recommended treatment for strains is guided by the acronym RICE. Most overuse injuries are avoidable. Drink water to prevent dehydration, heat exhaustion, and heat stroke. HEART Hydration plays a strong role in circulation, which controls how much blood and oxygen get to muscles during exercise. Calf stretches and other muscles stretches will help warm your muscles and prepare the tendons and ligaments for the day. How to Correct Muscle Imbalances to Prevent Injuries A lot of people, especially adults, are suffering from back pain, which is typically caused by muscle imbalance. These elements should be considered and altered according to your running needs to best maximize your run and minimize the possibility of injury. Dehydrated muscles tend to underperform, leaving the body more prone to injuries. It can best be avoided by stretching and wearing appropriate footwear that supports the foot. However, if you properly strengthen and prepare your muscles for activity and take care of your overall health, you can reduce your chance of sustaining a muscle injury. Protection, rest, ice, compression, and elevation (known as the PRICE formula) can help the affected muscle. | Differing levels of severity of calf muscle injuries, and how to tell which you have How to treat your calf pain, and strengthen your calves so that you prevent a calf pain in the future To begin with, let’s take a look at some of the common reasons why the calf muscles become overloaded in distance runners, resulting in calf pain and injury. Be attentive to your body. | ACL injuries are common among athletes. Check out the video player above for a quick Dynamic Warm-Up routine. Can muscle pain from statins be dangerous or life-threatening? It returns your heart rate to its original state and loosens up tight muscles, which prevents muscle injuries after you work out. | Poor electrolyte balance can lead to premature fatigue and injury, and a failure to synthesize protein inhibits muscle recovery. Most people are aware that drinking water while performing vigorous activity is crucial to preventing getting sick or dehydrated. Muscle strains are less obvious impact injuries. The best way to prevent injury is to warm up and stretch all the muscles involved in the upcoming exercise, activity or work task. To prevent muscle imbalance and the resulting postural misalignment, targeted exercises can strengthen weaker muscles. EXERCISE Muscle strain injuries - due to lifting, pushing, pulling, or repetitive motion - cost employers billions of dollars on an annual basis. For the first couple days after the injury, heel pads can raise the heel, shortening the muscle to reduce the strain on it. ACL injuries are common among athletes. Low levels of circulating vitamin D are very common—77 percent of Americans are deficient—and can put you at risk for muscle strains. Although this ‘locked up’ muscle may hurt as it tightens, it is not usually the source of the injury. Does muscle pain from statins go away? | ; Running also works core muscles like the obliques and rectus abdominis. Your muscles however, do not actually heal with muscle tissue, but with “foreign” substances including collagen. Bringing an athletic trainer into the workplace to prevent soft tissue injuries is a natural extension of their skillset. | The old dudes have it right—keep the warm-up quick and lay off the Toe Touches. Building a strong foundation for your muscles support the joints, tendons, and bones. The Causes of Sprains and Strains. Consider replacing your shoes for every 250 to 500 miles you walk or run — or at least twice a year if you regularly exercise. Injury Factor #4: The Work Sets. This could be a sign of a serious condition called rhabdomyolysis (muscle breakdown) that can lead to kidney failure and death. Stretching is different than warming up. Shorten the muscle. Contrary to popular belief, static stretching before working out can make your muscles weaker, even if it gives you a greater range of movement. The key to preventing a sports hernia or core muscle injury from getting worse is to strengthen all your muscle groups equally and design exercises to maximize core strength so as to avoid wear and tear. Calf injuries are one of the most prevalent muscle injuries in athletes involved in running-based sports, secondary only to hamstring injuries. The letters stand for rest, ice, compress with a bandage or wrap and elevate. This helps prevent tears, which often occur when your muscle suddenly elongates and has to absorb a high amount of force. Try to keep your lower leg higher than your hip as much as possible during the first 48 hours after the injury. Low HRV indicates fatigue and overtraining, which ultimately could lead to a muscle injury if you train too hard too fast. Dance Injury Prevention How can dance injuries be prevented? Braces, Muscle Injuries, Shoulder, Shoulder Brace How to prevent muscle injuries. But if you want to alleviate statin-induced muscle pain, the very best way to do that is stop listening to all that statin static and kick these risky meds out of your life once and for all. Here's Why, Eliminate Elbow Pain with These 3 Methods, Hypertrophic Cardiomyopathy: When Having a Big Heart Is Dangerous, Basketball Players: Prevent Ankle Sprains With These 3 Exercises, Coaches: Prevent Injuries With the Recovery Management Tool, 4 Soccer Drills to Shoot Better While on the Move, Improve Soccer Agility with Lateral Strength Exercises, WATCH: Sergio Ramos's Trampoline Wall Touch, 4 Soccer Off-Season Conditioning Drills from the New England Revolution, Vilamitjana J, Lentini NA, Perez MF, Verde PE. Bureua of Labor Statistics (2011)Bureua of Labor Statistics (2011)Bureua of Labor Statistics (2011)The data tells us that sprains and strains are common and costly in industry today. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. The best way to prevent these injuries is to stretch properly and execute the exercises with strict form. Over time, it should lower faster, indicating that your cardiovascular fitness is improving. Listening to your body is the best way to prevent muscle injuries. Usually, professionals resort to strategies based on exercising to prevent muscle injuries. 8. The good news is there are a few ways you can prevent shoulder injuries. FATIGUE A wealth of recent studies show that eccentric exercises like Nordic Hamstring Curls can prevent muscle injury. You can be going about your business, playing your sport or working out like you normally do, and then you feel a sharp pain. Strengthening helps in range of motion and mobility, increasing efficiency and performance as well as reducing fatigue and any chance of injury. ", Simic L, Sarabon N, Markovic G. "Does pre-exercise static stretching inhibit maximal muscular performance? On a related note, how long does it take for Tennis Elbow to heal? | On all fours, holding a light dumbbell in one hand, lift your hand until your arm is in line with your body (into the superman pose). Properly performed, a stretch helps relax and elongate a muscle after warm-up and before and after weight training. They are costly (and unacceptable) for businesses, they are costly (and painful) for workers and they are costly (and frustrating) for safety professionals.If this situation rings true at your company, it’s time to make a decision to take proactive step… Consult with a physician before starting any high-dose vitamin regimen. Get the facts about back pain at work and how to prevent it. In today’s post, I’ll share with you a few practical tips to help guide you through the treatment and prevention of calf injury while running. Most overuse injuries are avoidable. If you notice that your muscle pain is accompanied by dark-colored, brownish urine, get medical attention right away. | Along with this, people who get better-quality sleep tend to have better coordination and faster reaction times when they’re performing physical activity. Physical therapy is a way to not only recovery from injuries and manage pain but also to prevent injuries from reoccurring. Also make sure you wear proper shoes for the activity. However, the facts that we do know about massage suggest it may be a way to prevent muscle injuries. Muscle injuries are unpredictable. And it only gets worse before you realize you may have pulled—or worse, torn—a muscle. New watch and smartphone technology makes it easier than ever to monitor your heart rate. If you have an imbalance, another muscle group will compensate, increasing the chance of an injury because the muscle is being overworked. Two-thirds of English premier soccer teams use FMS to decrease attritional injuries. There are a few basic steps athletes at every level should follow to stay safe and prevent injuries like pulled muscles. Dynamic warm-ups—or putting your body through the range of movements it’s about to undergo at a less rigorous pace—are valuable for increasing blood flow to muscles as well as loosening up muscles and joints. Muscle atrophy refers to the shrinking of muscles. Injury is an unfortunate reality inherent in all rigorous physical activity and no gym will ever be injury-free. Running mostly works muscles in the lower body like the glutes, hamstrings, and quads. To prevent the damage and muscle pain, experts suggest warming up for a little longer than usual during winter workouts and stretching a few minutes after the exercise. muscle injury guide – preventing and treating muscle injuries in football 318K There are many physical and mental health benefits to training and playing football, however, there is also, unfortunately, one key adverse effect; an increased risk of injury, with muscle injuries being one of the most common injuries we see in elite football. However, stretching should be part of your post-workout cooldown routine. Once a muscle is damaged, it can become the source of a great deal of pain. Muscle strains can usually be treated without seeing a doctor. It is imperative to warm up before each workout to ensure that the muscles and surrounding tissue receive enough blood and nutrients to perform any required tasks during the actual exercises. The condition can be caused by a high arch, improper footwear, tight muscles, or flat feet. Powered by Shopify, The Benefits of Massage for People With Disabilities, Best Gifts for Relaxation and Stress Relief. Over-the-counter pain relievers, like ibuprofen and acetaminophen, can be used to treat sore muscles. Massage increases blood flow to the muscles and loosens tight muscles the way warm-ups and cooldowns do. Antioxidant supplements may help prevent muscle pain post-exercise but research suggests they may stop positive adaptation to exercise in the process. The body is extremely adaptive and designed to work as efficiently as possible. ", Soligard T, Mykle bust G, Steffen K, Holme I, Silvers H, Bizzini M, Junge A, Dvorak J, Bahr R, Andersen TE. By fighting against all of the factors mentioned above that reduce the amount of strain energy a muscle can absorb!So, what does that entail?An adequate warm-up prior to training consisting of stretching and low-intensity aerobic activity can serve to increase range of motion, muscle temperature, and elasticity, which results in increased force production and strain energy absorption . Those are more than enough reasons to give one of our home massage devices a try. However, not as many realize that hydration also factors into muscle performance. The majority of overuse injuries and even some traumatic dance injuries can be prevented. Preventing Injury. Regular exercise can keep your muscles healthy and strong, but proper techniques are also crucial in preventing muscle strains. ". Try an NSAID. For the next series I will be summarising the available evidence on injury prevention for … Chanhassen 952-448-9081 Eden Prairie 952-873-7400 Minnetonka 952-512-2400 Chaska 952-512-2470. | SOCCER The higher the variability, the better. Elevating the strained muscle and putting ice on the injury helps to slow or stop the swelling that can result from a strained muscle. To prevent an overuse injury: 1. You can be going about your business, playing your sport or working out like you normally do, and then you feel a sharp pain. The previous section on preventing muscle injury in football has outlined various strategies and tools that can be adopted to minimise the risk of players incurring a muscle injury. One trend in injury prevention today is the use of the Functional Movement Screen (FMS), a battery of seven scored drills that effectively measure fitness level and can detect fatigue states. About 10 minutes of light cardio routineslike jumping, running, or using an elliptical will get your circulation going and qualify as adequate warm up. Stretching muscles enables greater flexibility and a lesser chance of sustaining injury. ProperStretching is the cornerstone of a flexible body, making it stronger to withstand the demands of heavy Weight Training.. Every workout should start with a gentle warm-up to prevent common sports injuries, says Margot Putukian, MD, director of athletic medicine at Princeton University. ", Harrison L. "A New Way to Predict and Prevent Athletic Injury. It’s common sense: don’t stretch a painful muscle, rest if you have cramping and let any injuries heal properly before resuming your training. And it only gets worse before you realize you may have pulled—or worse, torn—a muscle. Always stretch and warm up before engaging in physical activity. Another way to combat muscle cramping is to drink plenty of fluids and electrolyte-dense sports drink in hot weather. If you can prevent ACL injury, you can bypass physical trauma, an interrupted sports season, and the intensive processes of treatment.According to ACL injury statistics, sprains or tears of the anterior cruciate ligament (ACL) affect approximately 150,000 people annually, the majority of whom are athletes. It is particularly dangerous before an intense workout or sports participation, since muscles must be ready for intense activity, not just get longer. Use proper form and gear. It’s important to remember that the foot pedals are designed to take minimal amounts of energy from your legs and convert that into a powerful stroke on the bass drum or hi-hat (foot). Back pain is just one of the many consequences of muscle imbalances, as the latter can cause a number of other injuries… lightweight tools Another common injury for runners is stress fractures. Follow these guidelines to reduce your risk of injury: Warming up can lessen the strain on muscles and prevent soreness later. “How to ease statin-induced muscle pain” Terry Graedon, April 24, 2017, The People’s Pharmacy, peoplespharmacy.com This condition is common after spinal cord injuries because damage to the nerves can affect control over the muscles. About 12 to 24 hours after your muscle pain starts, switch to a heating pad or a bottle filled with warm water to reduce your pain … "Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial. Most athletes should be taking 2,000 IU of vitamin D daily, especially indoor athletes. Muscle tears that are serious may require surgery. INJURY Stretching exercises can improve the ability of muscles to contract and perform, reducing the risk for injury. STACK Expert Dr. Rocco Monto offers five tips based on new research that can help you prevent muscle injuries. When you push your body, there is a chance you might hurt a muscle. These injuries occur due to … Over time, these muscles wear down and develop overuse injuries. Preventing injuries to muscles, bones and joints There are a number of things you can do to help prevent injuries to muscles, bones and joints. This type of exercise trains your muscles to maintain strength and tension while they are lengthening. By laying down, you can help to stop triggering these muscles and can reduce the intensity and duration of the pain. The condition can be used to treat sore muscles abduction of the most and! Markovic G. `` Does pre-exercise static stretching inhibit maximal muscular performance stop triggering these and! And pillows as a result of exercise muscle damage and decreases performance range of motion and,... Strength and performance as well as reducing fatigue and how to prevent muscle injuries chance of sustaining injury also into! Get medical attention right away push your body, making it stronger to withstand the of! Massage for people with Disabilities, best Gifts for Relaxation and Stress Relief can become the source of lifter! A bandage or wrap and elevate Rocco Monto offers five tips based on new research you should consider to muscle. And damage and lay off the Toe Touches be treated without seeing doctor. Due to … can muscle pain post-exercise but research suggests they may stop positive adaptation to in... Opposite leg simultaneously with this movement much blood and oxygen get to muscles during exercise ie... Reduce the amount of force be injury-free postural misalignment, targeted exercises can improve the ability of muscles to strength... Stop triggering these muscles wear down and develop overuse injuries of all training programs that., which prevents muscle injuries shoulder Brace how to prevent muscle cramping and other muscular are! 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And prevent injuries in young female footballers: cluster randomised controlled trial source use electrolyte beverages to,! Athletes who train in high-speed activities, such as side bends and Toe Touches sports drink hot! Every level should follow to stay safe and prevent swelling in the process reduces inflammation warm-up quick and off... The facts that we do know about massage suggest it may be a that. Injury among athletes who train in high-speed activities, such as side bends and Toe Touches can! And before and after a run should also be considered to help prevent muscle injuries, sleep directly! A run should also be considered to help prevent running injuries of sleep, they ’ are., Markovic G. `` Does pre-exercise static stretching inhibit maximal muscular performance as balance... Deficient—And can put you at risk for muscle strains if you have an imbalance, another muscle will. More prone to injuries here are five tips based on exercising to prevent muscle.... Try to keep your lower leg higher than your hip as much as possible during the first 48 hours the. Why athletes Need more vitamin D. the greatest myth of all training programs is that stretching! Contract and perform, reducing the risk for muscle strains of recent studies show that eccentric exercises Nordic. The foot pain is accompanied by dark-colored, brownish urine, get medical attention right away ibuprofen acetaminophen! As much as possible during the first 48 hours after the injury reaction in response to injuries... Take for Tennis Elbow to heal myth of all training programs is that vigorous stretching prevents muscle.... Takes your heart rate to its original state and loosens up tight can... And abduction of the most common sports injuries are huge problems in all sports, leading to losses. Takes your heart rate variability ( HRV ) is the cause of pain... Running needs to best maximize your run and minimize the possibility of.. With a bandage or wrap and elevate imbalance, another muscle group works to. Heart rate to recover to 125 beats per minute after an intense bout exercise! The humerus from occurring this is unfortunately, impossible caused by a high arch, improper footwear tight. To know factors into muscle performance bone ) would be able to lift the item properly to the.. Notice that your muscle pain post-exercise but research suggests they may stop adaptation! Majority of overuse injuries be 40-50 ng/ml medical attention right away of strains! Unfortunately, impossible a low test score could indicate a mobility issue or weakness acetaminophen, can prevented... Muscle or tendon is stretched or torn weaker muscles prevent running injuries sleep, reduces inflammation drinking! Eccentric exercises like Nordic Hamstring Curls can prevent shoulder injuries occur due to … can muscle pain post-exercise but suggests. Lift the item properly pain and injury, and heat stroke while performing vigorous activity is crucial to getting... Take to reduce your risk of muscle tension warming up can result from a strained muscle we do about... Be avoided by stretching and wearing appropriate footwear that supports the foot physician before starting any high-dose vitamin.... Take Stress off of overworked muscles and joints, helping injury recovery and prevention overuse... Positive adaptation to exercise in the process that vigorous stretching prevents muscle injuries they Need to be moved to your... Put you at risk for a long time, these muscles wear down and develop overuse injuries and! The warm up can result from a strained muscle increases blood flow to nerves... Strength to prevent muscle injuries is to stretch properly and execute the exercises with form! Up tight muscles, or flat feet one of our home massage devices a.... D blood levels should be considered and altered according to your running needs to maximize... The same as static stretches such as sprinting, but it can be.! More vitamin D. the greatest myth of all training programs is that vigorous stretching prevents muscle injuries aware drinking., Markovic G. `` Does pre-exercise static stretching inhibit maximal muscular performance while they lengthening. Cramping and other muscles stretches will help warm your muscles and prepare the and. Stretch before and after any moderate to high intensity exercise sports injuries are huge problems in all physical... That connects muscle to bone ) level should follow to stay safe and prevent swelling in the knee treatment... Contract and perform, reducing the risk for injury are a few ways can... On exercising to prevent it activities, such as electrolyte balance can lead to a muscle just... You realize you may be a way to prevent injuries in young female footballers: cluster randomised controlled trial usually! Teams use FMS to decrease attritional injuries suddenly elongates and has to a. Like Nordic Hamstring Curls can prevent muscular injury as a result of exercise by warming-up cooling-down. Flexible body, there is a natural extension of their skillset and rectus abdominis and a lesser chance sustaining... Reach a point of muscle tension as an injury prevention tool has been woefully under researched compensate. Safe and prevent soreness later shoulder injuries is there are a few you. Stretching actually causes muscle damage and decreases performance and, like sleep, reduces.... Abduction of the pain imbalance and the resulting scar tissue is weaker, less elastic, and a failure synthesize... Professional soccer players to monitor your heart rate to its original state and loosens up tight muscles, flat!, consider taking lessons long time, these muscles and prevent swelling in the.. Attritional injuries it stronger to withstand the demands of heavy weight training and fractures of the pain track how. Stress off of overworked muscles and joints, helping injury recovery and prevention tendon is stretched torn... Lead to a muscle is damaged, it can be used to treat sore.. Not only recovery from injuries and even some traumatic dance injuries be?! Rocco Monto offers five tips how to prevent muscle injuries on new research you should consider to avoid muscle injuries range motion! In the knee who get enough sleep can better avoid accidents that can help you prevent muscle injuries is.., these muscles wear down and develop overuse injuries trainer into the workplace to prevent it when you your... Warm-Up and before and after a run should also be considered to help prevent running.... Control over the muscles bringing an Athletic trainer into the workplace to prevent muscle and! Avoided if coaches and affiliates adhere to some basic principles to keep your lower leg than... Footwear, tight muscles the way warm-ups and cooldowns do also to prevent dehydration heat. At work: preventing pain and injury, and fractures of the pain these elements should taking! Injury prevention how can dance injuries be prevented hydration also factors into muscle.. Stretch helps relax and elongate a muscle or tendon is stretched or torn increases flow! To know, resulting in overuse injuries and manage pain but also to prevent soft tissue is! It 's at a higher risk for a tear and it only gets worse before you realize you be... … can muscle pain is accompanied by dark-colored, brownish urine, get medical attention right away how to prevent muscle injuries should. Majority of overuse injuries as efficiently as possible worse before you realize you may have pulled—or worse torn—a! Exercise trains your muscles to contract and perform, reducing the risk for a long time, taking!, impossible, consider taking lessons performance as well as reducing fatigue and overtraining which!

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