Sprains and strains, Injury Exercise Before Caution

One of the most feared by the fitness mania was injured during training. Not without reason they are worried about this because when injury struck, a number of opportunities to get the best benefits of exercise would be lost.

There are 2 kinds of injury that often occurs when you exercise, ie sprains and strains. Sprain is an injury shape in the form of stretching or tearing of the ligaments (tissue that connects bone to bone) or joint capsule, which provides joint stability. Severe damage to the ligament or joint capsule may cause instability in the joint. Symptoms may include joint pain, inflammation or inflammation, and in some cases, the inability to move the limb.

Strains are injuries such as stretching or tearing of the musculo-tendinous structures (muscles and tendons). Acute strain on the musculo-tendinous structures occur at the junction between the muscle and tendons. Strain occurs when muscles are stretched and contracted suddenly, like the runner or jumper. Symptoms of acute muscle strain can be a pain, muscle spasms, loss of strength, and limited range of motion.

The cause of sprain and strain

Sprains and strains usually happens if you're in the physical pressure. The situation in which the muscle forced to move they are not ready or exceeding the scope of normal muscle movement, such as circular or twisting an ankle. Injuries can occur in a single incident or gradual pressure after many repeated movement. Injury occurs usually when the tendon or ligament in excessive stretching, causing damage to muscle, tendon, or ligament fibers.

In Part Where sprain and strain Usually Occur?

Sprains most often occur in the ankle. The mechanism of injury usually occurs when we ran then slip with one pedestal or any time after the jump we set foot landing time. This will cause stretching and damage to the outside of the ankle ligaments.

Muscle strains often occur in areas of the body that is used to do the job. Back pain and spasms (muscle cramps) usually occurs when repetitive lifting something or because the waist is too sudden movements or excessive beyond the power of these muscles.

Symptoms Strain and sprain?

The first symptoms of injury sprain or strain is usually in the form of illness or pain. Pain or tenderness is always a symptom that indicates a problem with our bodies. This is a message to the brain that warns that the muscles or joints should be protected from further harm or damage. The combination of pain, swelling, and seizures make the body more to protect the injury, which causes a certain body part is difficult to use. Lame is a good example of the body trying to protect an injured foot.

Care for sprain and strain

Care sprains and strains that are properly known by the intervention RICE (Rest, Ice, Compression, Elevation). RICE is a key element in the treatment of sprains and strains.

REST. Critical treatment period performed for 24-48 hours after the injury and you need to limit or reduce the activity and rest of the body sprain.

ICE. During the first 48 hours after injury, given an ice pack for 15-20 minutes every 3-4 hours, let the skin temperature to return to normal before returning provide an ice pack. Wrap ice in a thin towel. Do not give an ice pack over 20 minutes as it may interfere with blood circulation and cause tissue damage.

COMPRESSION. Sore area wrapped with an elastic compression bandage to minimize inflammation, supporting the area, and provide a sense of comfort. Balut area injured by adding a bandage on the area around the injury, approximately 1.5 times the width of a bandage.

ELEVATION. The injured limb elevated to the level of the heart to control swelling and allow the rest. Elevate at night by putting a pillow under the area of ​​injury.

Although natural thing happens, injury should be prevented early by preventive measures, such as doing a few minutes of warming up and stretching and drinking enough water before exercise.