Common injuries and what to do

Muscle Strains - Athletes and people who frequently do exercises are more prone to muscle strains. This happens when a muscle or tendon that attaches it(another muscle) to a bone is stretched beyond limitation and in worst cases, torn. This is also commonly known as the pulled muscle. Activities that require the muscles to over-contract such as carrying immensely heavy objects are good ways to pull a muscle. Most of the injuries in exercises are caused by overuse. Tissues need time to heal, they are not indestructible. Good rest and proper nutrition can help prevent most injuries. When a muscle is already sore, do not push it. Rest the muscle until injury is healed. Do warm-ups and stretches before exercise.

Sprains - What you call a sprain is actually a damaged ligament. Ligaments attach bones together. Sprains are usually caused by accidents such as falling and landing in an unnatural position, but it can also be caused by overuse. It can range from an overstretched ligament, slightly torn ligament, and torn ligament. Overstretched ligaments should be rested and ice should be applied up to 48 hours prior to the time of injury to prevent swelling. Torn ligaments require medical attention such as surgery.

Contusions - Swelling and bleeding due to a blow to a certain muscle causes contusions. Contusions may impair muscle function and range of motion. Blood will clot and scar tissue will appear in the affected area. In such cases, rest the muscle, apply ice to prevent swelling, and apply light massages.

Fractures - A fracture occurs when a bone is chipped, cracked, or broken. A fracture will require immediate medical attention. The fractured area should be immobilized with a cast. Once it has healed and the cast is removed, affected area should go through rehabilitation. The area will be weakened due to isolation from use and must be reconditioned gradually.

Cramps - Muscle cramps happen when your muscle suddenly tightens and shortens causing excruciating pain. Cramps are mainly caused by overuse and dehydration. It can also be caused by low sugar levels in your blood. When cramps occur, stretch the muscle mildly, and then put it in a relaxed position. Rehydrate and rest. To prevent such occurrences, proper hydration should be attended, good stretching and warm-ups before and after exercises, proper breathing, proper nutrition, and proper conditioning.