MAKING IT TO THE STARTING LINE: PREVENTING INJURIES

Marcus Haemmerle, MDOrthopedic Surgeon

The Game Plan

•Benefits of exercise•Common injuries and causes•Tips to prevent injury•The warm-up•Proper stretching technique•Importance of hydration•Basic treatment of injury

Benefits of Exercise

• Increased energy, strength, endurance, balance, and coordination

•Decreased risk of chronic disease▫Heart disease▫Diabetes▫Osteoporosis▫Sleep disorders

•Lower stress• Improved self-esteem•Weight reduction

Common Injuries

•Tendonitis•Bursitis•Sprains•Back Strain•Muscle Tears•Stress Fractures

Tendonitis

•“Inflammation of a tendon”•Tendon attaches muscle to bone•Very common when starting new

activities•Caused by overuse or overstrain•Results in burning, aching-type pain that

is worse after activity•Can result in vicious cycle of pain if

unresolved

Tendonitis•Achilles Tendonitis

▫Located behind heel▫Usually caused by running, jumping, climbing

activities•Patellar Tendonitis

▫Located below knee cap▫Also caused by running, jumping, climbing

•Rotator Cuff Tendonitis▫Pain felt on side of shoulder radiating to elbow▫Caused by repetitive overhead/lifting activities

Tendonitis•Plantar Fasciitis

▫Not true tendonitis▫Located from heel to ball of foot▫Sharp pain with weight bearing at base of heel▫Worst in morning with first step▫Caused by repetitive impact activities (running)

-those with tight calf muscles are more susceptible

Bursitis

•“inflammation of a bursa”•Bursa is a sac containing lubricating fluid

located near joints and tendons•Can become painful and swollen•Similar causes, symptoms, and treatments

to tendonitis

Stress Fractures

•Result of repetitive low-level trauma•Sudden increase in level of training•Inadequate periods of rest•Most common in feet and lower legs•Progressive, localized pain in bone•X-rays may be normal at first•Treated with rest and sometimes casting

and crutches

Causes of Injury

•Overuse

•Lack of flexibility

•Improper technique

•Faulty equipment/footwear

Tips to Prevent Injury

1. Slow and steady…▫Be cautious▫Start slowly, then build gradually▫Low intensity activity early helps train

muscles and improve coordination to better perform as intensity increases

Tips to Prevent Injury

2. Don’t follow no-pain, no-gain▫Listen to your body▫Stop activity if you have pain, difficulty

breathing, dizziness, nausea, chest pain▫Should be able to carry a conversation

during work-out▫Pushing through pain is quick way to

develop injuries

Tips to Prevent Injury

3. Emphasize low-impact activities▫Reduced stress on muscles, tendons, and

joints▫Examples

Bicycling Elliptical trainer Walking (level ground) Swimming Weight training

Tips to Prevent Injury

4. Warm-up, Cool-down▫Take 5-10 minutes before each workout to

gradually warm-up▫Increases muscle temperature

Improves muscle efficiency Improves elasticity Improves transfer of Oxygen to muscle Improves range of motion of joints

▫Mental preparation▫5 min cool-down helps remove toxic substances

that build up during exercise (lactic acid)

Tips to Prevent Injury

5. Make stretching part of regular routine▫Improves range of motion and decreases

strain on muscles and tendons▫Best done after muscle has been warmed-

up▫Technique

Gradual, prolonged (20-30 sec), and pain-free Avoid bouncing Breathe

Tips to Prevent Injury

6. Mix it up▫“cross-training”▫Do variety of aerobic and resistive weight

training activities on alternating days▫Decreases overuse of the same muscle

groups▫Improves muscle balance▫Decreases boredom and exercise burn-out

Tips to Prevent Injury

7. Hydrate▫Before, during, and after activity▫~1 cup (8 fl oz) before and every 10-

15minutes during activity▫Weigh self before and after activity

Drink 2-3 cups of water for every 1 pound lost▫Water vs. Gatorade

Water usually better choice unless exercising for multiple hours

Water = zero calories

Tips to Prevent Injury

8. Rest and Recover▫Allows body to repair, rebuild, and

strengthen▫Muscles require ≥48 hours to recover from

stress▫Get adequate sleep

Tips to Prevent Injury

9. Be safe▫Inspect equipment and shoes▫Know how to use equipment

If not, ask▫Smooth, controlled movements

No jerking

Injury Treatment

•Minor injuries (RICE)▫Rest

-If it hurts, don’t do it▫Ice

-20-30 minutes every 1-2 hours -protect skin

▫Compression (ACE wrap)▫Elevate

Injury Treatment

•When to seek medical attention▫Severe pain, swelling, or deformity▫Inability to bear weight through limb▫Symptoms not improving with appropriate

treatment (RICE)

THANK YOU

THANK YOU