Hardly each of us at least once in life is injured. The risk of fractures, severe bruises and sprains is in any sport or fitness.
According to the US Consumer Product Safety Commission, for many years following the injuries that were received during the exercise of baby boomers, cycling, basketball, baseball and "honorable", the fourth place - jogging and classes in the gym. Do not want to waste time on the "bench"? Find a few minutes to perform muscle strengthening and stretching exercises, which will reduce the likelihood of injury to a minimum.
Ankle Stretching
Surely you have ever turned your foot when running in the park, on slippery ice or snow, while walking on unusually high heels or at the time of playing badminton or volleyball ... The ankle injury is one of the most common. During training on simulators it is unlikely to get, but during various sports games like basketball, volleyball, any active games in nature, as well as group fitness programs - easily. For example, in a step aerobics class, if you overestimate your strength and have chosen a too difficult level and can not even perform the individual elements that make up the "bunch", it's easy to stumble and damage your leg. What's happening? In mild cases, only the muscles suffer, in serious cases - the joint. At the first moment you feel a sharp pain in the ankle, then there is a swelling. You can lean on your leg, but it's unpleasant to move your foot. If the pain is severe and persistent, if the leg is swollen and / or bruised, be sure to consult a doctor. The rehabilitation period is from 7-10 days (in light cases) to the month that you spend in a cast or in a langette. Plus, a couple of weeks will be spent on developing the joint and gradually returning to the initial physical exertion - to the training that you usually did before the injury. What will help prevent it? The ankle joint is involved in stabilizing the body relative to the ground. Therefore, to train it, strengthening the muscles and ligaments, is best on an unstable surface, using functional training. In ankle injury, a fatal role is played by the wrong footwear. Any fitness classes require rigid fixation of the foot. In sneakers, there is less chance of tucking in a leg than in slippers or sneakers. So put them on, even going for a walk or out of town, if you assume that you will run and play sports games.
Stretching of inguinal muscles
The muscles of the inguinal zone, the inner surface of the thigh are overstretched if you perform exercises with excessive amplitude and weight, as well as as a result of sudden acceleration or a change in direction. Such injuries are typical for football, fencing, skiing, martial arts, skating, high jump. In fitness they are not so common. However, if you try to sit on the splits "in the swing" through the pain, if you start to perform broad attacks with a lot of weight and without adequate warm-up, you have every chance to "get acquainted" with them. What's happening? You feel pain in the area of contact between the thigh and the body. The day after the workout, you hope that this is the usual muscle pain, which is a little bit, and will pass. However, it arises again and again with each awkward movement, when walking, puffiness is added to it. Rehabilitation period Sufficiently long, in difficult cases - up to several months, which you will spend under the supervision of a doctor. The muscles of the inguinal region are difficult to recover, because they constantly work, stretching when walking.
squats and jumps on barefoot, squats on one leg and on two with a narrow setting of the feet, due to which the area of support will decrease. Exercise "hours" is very effective. At a distance of 40-50 cm from the feet, spread out around yourself objects: for example, a towel, dumbbells, a water bottle, a notebook ... Standing on one leg, lean forward and try to reach out to the first object, then straighten and again bend over, but now already to the next, etc. In a simpler version of this exercise, you can reach for high objects, for example, to a sofa or a table, to a floor lamp ... In principle, for training an ankle joint, functional training in all its variants is very good. What will help prevent it? Since in this case, the muscles that are not prepared for exercise, your task is to gradually bring them to her. Train with warm-up. Do approaches in the first set performing exercises with incomplete amplitude, with a weight of 70% of the worker. Strengthen the muscles and ligaments of the hips will help squats with different stops, legs press and legs in the simulators. Do 15-20 repetitions with an average weight. If you still got a stretch, first apply cold to the affected area, if possible, put a tight fixing bandage on the joint. However, lying all the time on the couch is not worth it. Give the muscles a light load. The leg is damaged - swing the press, perform push-ups from the knees, engage a healthy leg. So you will strengthen the circulation of blood throughout the body, and hence in the damaged limb. Fabrics will be better "eat", you quickly recover.
Knee injury: a meniscus injury
Infrequent, but very unpleasant, purely sports injury, caused by a powerful effect. In a fitness club it is unlikely to get. With damage to the meniscus, hockey players, track and field athletes and ... beginners alpinists are more likely to encounter. You just rushed from the mountain, but flew to the hummock, your foot fixed for a moment, and the body turned around around the shin. A sharp turn in the knee with a fixed foot causes damage to the meniscus (cartilaginous joint, its shock absorber), its rupture. What's happening? For meniscus lesions, pain and knee mobility are characteristic, especially when it is unbent. Injuries to meniscus always require medical intervention and in some cases even surgery. Then, within several weeks, - rehabilitation of the joint with the use of exercise therapy and physical therapy, wearing a bandage that rigidly fixes the affected joint. To normal physical activity it is usually possible to return in 4-6 weeks. What will help prevent it? No one is insured against a meniscus injury. But you can prepare muscles and ligaments for such stresses. Meniscus "loves" balance exercises, involving additional muscle groups, training on skateboard, barefoot, platform, which provide impact on leg ligaments, preparing them for possible troubles.
Epicondylitis of elbow joint ("elbow of tennis player")
If you are fond of playing tennis, golf, basketball, and while actively training, trying to achieve impressive results, this applies to you. Constantly repetitive, monotonous movements that we do, trying to hit the ball, beat it, make a transfer or throw the ball into the ring, "do not like" the elbow joint. Over time, in the place of its attachment to the humerus, inflammation occurs. Epicondylitis is not a one-time injury, but an "accumulated" one. At first the joint is damaged a little, then harder, then in the elbow there is pain that accompanies the movements in the elbow, turns of the forearm, attempts to hold the ball or racket in his hand, even take a cup of tea from the table. She can give in the shoulder and forearm. The joint trivially requires rest and rest (which it will provide a tongue or gypsum) for 3-4 weeks. The doctor can also advise you medicines, exercise therapy, warming, exposure to microcurrents. A fitness club instructor - hand extension in the simulator, traction in the slope, because of the head with a gradual increase in load, i.e. The exercises that will help you develop the joint. This injury is often associated with overtraining and plus to that in the case of tennis - an improperly matched racket. Replace it with an easier one, and even if your goal is to win a club tennis tournament, do not force yourself. More often refer to other types of fitness that will help change the nature of the load and relieve tension: go for stretching, swim in the pool. Avoid the same movements in the elbow joint. Half an hour a day doing extensions to the triceps, you do not make mega-hands, but you can damage the joint.