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Sprains, Strains and how to Prevent Them in the First Place

We all want to stay active and a regular exercise routine is an essential way to ensure that you maintain a healthy lifestyle. The one drawback to regular exercise is the possibility of injury. This is something that we cannot always avoid and when it happens it can really affect our exercise routine and our everyday lives. We have all heard the horror stories of people doing some exercise and ending up with broken limbs, sprained ankles, pulled muscles and ligament injuries. This can put you out of commission for several days to several months. So what injuries are possible and what can we do to avoid them? Below we will see what can happen and how we can prevent them from happening.

While listening to the radio I heard the story of a young woman who decided to participate in crossfit training. This is a high impact type of exercise that includes exercises such as high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport,calisthenics, strongman and other exercises. These types of exercises requires a high level of athleticism and great strength. The young lady loved doing crossfit as she had a been involved in sports her whole life including competing in the Olympics for martial arts. Crossfit provided her with an opportunity to compete with others and remain athletic at the same time even if she was not able to it at an Olympic level. One day she was doing box jumps (literally jumping up on boxes from a standing position) and she felt her leg crumble underneath her weight. It turned out she had shattered her lower leg from ankle to knee breaking it in multiple places. It took several surgeries, a lot of physiotherapy and many months of recuperation to get her walking again much less working out.

Traumatic injuries such as the one described above are the worst types of injuries we can suffer while working out. Common injuries like sprains and pulled muscles are a bigger concern for everyday people. But it is important to remember that exercise is not inert. They can provide you with great benefits but can also cause great injuries. It is best to do any exercise with great care and preparation. Also, consult your doctor before you do anything strenuous or if you feel that you are experiencing pain or discomfort while doing the exercise.

How do you get a sprain?

Sprains can happen all over your body. When do exercise you may encounter a sprained ankle or wrist. Sprains are injuries to ligaments when they are suddenly pushed past their limits. They can tear or become deformed as a result. Usually, you just need to give your sprain some time to heal and some cold compress. If they are particularly bad, you may need to seek some medical attention as soon as possible.

How to prevent sprains?

Some ways to prevent the injury are to not over do it if you have not done an activity for a while. Say you had to take an extended break from playing basketball and finally got the opportunity to start playing again. Do not over do it by playing exhaustively for an hour. Your ligaments and muscles just cannot take it. You need to give them some time to stretch and get used to being used in that way. Stretch first, take it easy for the first few times on the court (do not exert yourself too much), play for a short period of time, and stop if you feel any discomfort.

Another type of muscle sprain is a groin pull. It can occur when you push off your feet in a side to side motion, like when you run. You see this injury in athletes all the time especially in sports such as hockey, soccer or football. In these sports, people are required to run or skate at the drop of a hat and it is this kind of situation can cause a groin pull.

You can prevent a groin pull by stretching and warming up beforehand. Make sure that you do so in a through manner to ensure the best results. Also, just like the basketball player above, make sure that you have conditioned your muscles for the task at hand. Build up conditioning through repeated exercise over time can prepare your muscles for any activity you might do.

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