Injuries while working out are more common than you think. No one is invincible, so taking the right precautions, such as stretching and warming up your muscles, is very important before exercising. So, what type of injuries should you be aware of? Thanks to an article from Prevention, here are the top eight worst injuries you’re likely to experience!
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Photo Credit: Prevention
Patella femoral overuse syndrome: This knee injury manifests as pain under the kneecap that worsens when running, going down stairs, or sitting for long periods of time with knees bent. It develops when the bones in the lower leg are not lined up perfectly, which creates an abnormal gliding between the kneecap and femur (thigh bone). “It’s common among women who do a lot of squats and lunges,” says Bert Mendelbaum, MD, orthopedic surgeon at Santa Monica Orthopedics and Sports Medicine Group in Santa Monica, CA. Increasing your running mileage too quickly can also bring about symptoms, as does jumping activities. Reduce your risk by easing into new routines slowly and strengthening the quadriceps muscles, as well as hamstrings and calves.
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Rotator cuff tear: This injury involves damage to one of the four rotator cuff muscles that keeps your shoulder socket in place and usually occurs over time, rather than in one motion. It typically makes itself known when reaching in the backseat of your car or when trying to hook your bra. “Repetitive overhead motions, especially a motion you haven’t performed much recently, can strain the rotator cuff tendons in your shoulder,” says David Geier, MD, an orthopedic surgeon in Charleston, SC. “If you have pain in your shoulder and upper arm, modify your workout to minimize that pain for a few days. If it doesn’t improve, consider seeing a doctor.”
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Anterior cruciate ligament (ACL) tear: A hard hit from the side can injure this knee-stabilizing ligament. “While ACL tears usually occur in sports, it can also happen when performing exercise programs like hip hop aerobics or plyometric workouts where you land awkwardly from a jump,” says Geier. Stopping suddenly, changing directions rapidly, and slowing down while running can also damage your ACL. “You might land or turn with the knee extended and feel a pop before your knee gives way,” says Geier. Pain with swelling and tenderness indicate possible damage. To prevent it, always try to land softly on your toes with your knees bent.
Boxer’s fracture: Even if you’re not a fighter, participating in boxing classes or other training programs where you punch pads held by a trainer or you pummel a heavy bag can result in a boxer’s fracture, also known as a brawler’s fracture. It usually affects the bones that connect the ring finger or little finger to the wrist. Swelling, discoloration, bruising, or deformity of the knuckle are signs of a boxer’s fracture. Treatment and healing time depends on the severity of the fracture. “Stay safe by always wearing proper protection on your hands and making sure to hit the target properly,” says Geier.
Curious for more? Click here for the original article on Prevention!