4 Common Exercise-Related Injuries and How to Treat them

Excise benefits every part of the human body, including our minds. It causes the body to produce chemicals that can help a person look good and feel good. One long-term benefit of regular exercise is the lower the risk of having a disability later in their lives.

Yet, exercise has a small downside. With all forms of physical activity, there is a risk of injury.

Exercise can sometimes cause injuries to people, according to a report from the Australian Institute of Health and Welfare (AIHW). Such injuries can have the potential to cause harm and can result in interruptions in a person’s daily life, loss of income, temporary or permanent disability, or in other severe cases – death.

According to First Aid Pro, a provider of first aid course in Melbourne, Injuries are much more common with intense exercise and competitive sports (basketball, football, soccer, etc.) than moderate types of exercise usually done for health-related purposes. Most exercise-related injuries are mild, are preventable and will respond to proper first aid treatment at home.

However, it is important to know which injury is minor or major and although exercise injuries feel the same, there are differences among them. Here are a few of the most common exercise-related injuries and after that, we will give you tips on proper first aid treatment for minor and major injuries.

1. Sprains

Sprains are injuries to the ligaments, usually occurs as a sprained arm or sprained ankle. In first-degree sprains, the ligament is stretched; while in second-degree sprains, some fibers are torn. In third-degree sprains, which is considered a medical emergency, most, if not all the fibers are torn.

2. Strains

A muscle strain, also known as a pulled muscle, are injuries to the muscles or tendons. This occurs when you put the muscle under undue pressure during daily activities such as doing sudden heavy lifting during exercise or sports.

3. Tendinitis/Tendonitis

Tendinitis, also known as tendonitis, is an inflammation of the tendon, a thick cord that attaches the bone to muscle. Too much stress during exercising can tear and inflame tendons. This injury is characterized by dull but constant soreness that worsens as you start to move.

4. Muscle cramps and spasms

Cramp is a common problem especially for those who like to do running and jogging as their exercise. These are strong and sustained contractions of the muscles which are often resolved by stretching and good conditioning pre-run.

The RICE Method of Recovery

When any of the injuries mentioned above occur during your exercise, we suggest using the RICE method which is proven effective in treating injuries.

Rest

Immediately rest the injured/affected area as much as possible. It is recommended that there will be strict 24-48 hours of no weight-bearing activities, giving the injury enough time to fully heal.

Ice

Apply ice to the injured area for 20 minutes with 4 hours interval. This method will help reduce pain and swelling during the first 48 hours of the injury.

Compression

Pressure can help in reducing swelling and inflammation. In most cases, a simple elastic bandage will suffice to compress the injured area. Use a medical bandage if available.

Elevation

Raise the injured body part above the heart level. In that way, gravity can move fluids away from the injured area.

Seeking Medical Attention After an Exercise Related Injury

While most minor injuries can be treated at home, major injuries can still occur when exercising. If you are unsure of the severity of the injury, be sure to consult your doctors/physicians before beginning any sort of treatment.