BLOG 23 COMMON INJURIES

BLOG 23 COMMON INJURIES

Our bodies speak to us and let us know when something just doesn’t feel right. Injuries happen and there a few in my line of duty that seem to be quite common. Sometimes the past can haunt us, one false move, or ongoing repetitive motions can cause pain. On our fitness journeys we need to keep making progress so we don’t want to let these interruptions hold us back. Taking care of the issue at the initial onset and continuing to be proactive about any causes of concern is very important for our longevity and to operate at our peak performance level.  As we age, we need to be mindful of our bodies even more. Among my clients, the three most common injuries written down on their medical questionnaires are shin splints, knee related issues like meniscus tears, and joint pain.

Shin splints occur on the shin bone which is your tibia, located on the front part of the lower leg. The area has become stressed. For those clients who are new to exercise and are suddenly changing their sedentary ways, the initial body adjustment phase may include shin splints. Sometimes swelling in the front of the leg can occur too.  According to the Mayo Clinic, “Medically known as medial tibial stress syndrome, shin splints often occur in athletes who have recently intensified or changed their training routines. The muscles, tendons and bone tissue become overworked by the increased activity” (http://www.mayoclinic.org/diseases-conditions/shin-splints/basics/definition/con-20023428). The best way to help with recovery is to rest, ice, and make sure that you have the proper shoes for exercise. One tip I always use is to take a cup of ice and fill it up with water and stick it in the freezer. Then use the top portion of the cup which will have a flat surface from the frozen water, and message it on your shins to help alleviate the tension and pain.

A meniscus tear is done to the cartilage of the knee. This cartilage stabilizes and helps to cushion the knee. Our knees undergo a lot of wear so the meniscus is important, but one tiny twist in the wrong direction can cause a tear. I have done it myself, and undergone surgery for this. Meniscus tears are very common in contact sports and sports with jumping and reoccurring movements. Furthermore, “They can happen when a person changes direction suddenly while running, and often occur at the same time as other knee injuries, like an anterior cruciate ligament (ACL) injury. Meniscus tears are a special risk for older athletes since the meniscus weakens with age. More than 40% of people 65 or older have them” (http://www.webmd.com/fitness-exercise/meniscustear). Some of the signs that a tear has occurred include, “Pain in the knee, swelling, a popping sensation during the injury, difficulty bending and straightening the leg, a tendency for you knee to get ‘stuck’ or lock up” (http://www.webmd.com/fitness-exercise/meniscustear). Seeing a doctor is crucial and an X-ray or MRI may need to be done. Surgery does not always have to take place, depending upon the nature and placement of the tear: “The outer portion of the meniscus, often referred to as the “red zone,” has a good blood supply and can sometimes heal on its own if the tear is small. In contrast, the inner two thirds of the meniscus, known as the “white zone,” does not have a good blood supply. Tears in this region will not heal on their own as this area lacks blood vessels to bring in healing nutrients” (http://www.webmd.com/fitness-exercise/meniscustear). Rest, ice, and elevation are important. This injury in particular is one to be proactive about.

Joints are at the center of many of our aches and pains. Knees, kips, shoulders, and ankles are what I hear about the most. Old injuries, broken bones from the past, lifestyle habits like constant typing on the computer affecting the fingers, or just lack of use in the surrounding muscles, can all lead to joint issues. Specific movements can aggravate or heighten this pain, thus requiring alternatives or modifications to the exercise. I like clients to use a pain level scale (similar to the rate of perceived exertion) for particular motions, evaluating whether the movement hurts not at all (1), mildly (5), or intensely (10). Everyone is different when it comes to this area: “Joint pain can range from mildly irritating to debilitating. It may go away after a few weeks (acute), or last for several weeks or months (chronic). Even short-term pain and swelling in the joints can affect your quality of life” (http://www.webmd.com/pain-management/guide/joint-pain). Physical therapy can be an affective remedy. I recommend Turmeric to my clients, which helps with inflammation of the joints, and it has personally helped with my knee injury and joint pain caused from it.

Injuries are not fun for anyone, and we want to keep on the right path on our fitness journeys. Don’t let an injury stop you from continuing to exercise or eat right. Like I preach, there are always modifications. You broke your toe, guess what?? Upper body is now our friend. Know that you are not alone with injuries and that progress can still be made. Don’t be discouraged and prove to yourself nothing will stand in your way. A goal is set to be accomplished, will be accomplished, and can be accomplished when the mind and body believe, “Where there is a will, there is a way”. NO excuses right??

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