Injuries Guide
Welcome to the ft Injury Guide. Listed below are the most common exercise injuries. Each exercise injury contains a general description along with the appropriate prevention and treatment measures.
Ankle Injuries
General Description
In general, the ankle is not strong enough for most sports, and can tear very easily. High speed direction changes, cutting and contact are some causes of injury.
Prevention & Treatment
You may add support to your ankle with preventive taping; improved muscle support is also helpful. The most preferred treatment is RICE therapy.
Need for Physician Signs
If you cannot walk due to the pain; also, swelling past three days, ligament or tendon damage or fracture.
Athletes foot
General Description
Athlete's foot is caused from fungus on your feet and is associated with infection from bacteria. Signs are redness and itchiness on your soles, toes and between toes.
Prevention & Treatment
You should wash the infected areas with warm water and soap. You may also place fungistatic foot powder in your shoes.
Need for Physician Signs
If the problem persists for over 3 weeks.
Blisters
General Description
Blisters are caused by separating the top layer of skin from the second one. They may become inflamed without proper treatment.
Prevention & Treatment
You should wear proper fitting shoes. Avoid breaking a blister; if the blister does break then cut away lose skin and apply antibiotic salve.
Need for Physician Signs
If the blister shows blood, along with inflammation and soreness.
Bruise
General Description
A bruise or simply a Charlie horse. It is simply a thigh contusion from a direct impact or blow to your relaxed thigh (muscle). Basically, your muscle makes an impact against your bone.
Prevention & Treatment
Since this occurs most of the time in contact sports, you should always wear protective gear. RICE therapy is strongly recommended.
Need for Physician Signs
If RICE treatment does not seem to work; if you have numbness and severe discoloration.
Elbow
General Description
This can also be referred to as tennis or pitcher's elbow. This condition is caused by a forceful over-extension of the forearm along with a twisting motion. You will notice pain over the outer and inner elbow region.
Prevention & Treatment
Prevention is very effective; try a proper warm-up, correct tennis strokes as well as reducing the amount of curve balls.
Need for Physician Signs
If pain becomes severs for over three weeks; along with severe swelling.
Fractures
General Description
You may detect a fracture where pain and swelling are evident over a bone.
Prevention & Treatment
The application of ice packs to the injured area for three days. If the injury is very severe, apply a splint and go to the emergency room.
Need for Physician Signs
You must be very careful to look for signs such as; cold, blueness or numbness. Also, if it is clear that the limb is crooked or broken.
Groin Strain
General Description
The groin muscle is located between then thigh and abdominal region. These muscles may be torn while running, jumping, etc. Pain,weakness and internal bleeding may occur.
Prevention & Treatment
The best way towards prevention is proper stretching. Suggested treatment is RICE therapy.
Need for Physician Signs
If symptoms remain after four to six days.
Hamstring Strain
General Description
The hamstring muscle is located at the back of the thigh. This muscle is usually strained during heavy exercise. There may be signs of discoloration.
Prevention & Treatment
The best way towards prevention is proper stretching. Suggested treatment is RICE therapy.
Need for Physician Signs
If symptoms remain after ten to fifteen days.
Hernia
General Description
The protrusion of viscera. Hernia injuries are usually associated with the groin area.
Prevention & Treatment
The best way towards prevention is care in lifting heavy objects. You must also take care when using heavy weight in exercise.
Need for Physician Signs
If symptoms are really severe.
Knee
General Description
The knee is composed of ligaments, cartilage and muscles. Roughing the under side of the knee cap is very common. Also tearing of cartilage is also common. There may be swelling and knee instability.
Prevention & Treatment
You should maintain good flexibility and strength in the area. Serious injuries must be seen by a orthopedic surgeon. Treatment exercised consist of strengthening the quadriceps and hamstring muscles.
Need for Physician Signs
If symptoms are really severe for over three days; or if ligament or cartilage damage is suspected.
Shin Splints
General Description
The inflammation of the anterior and posterior tendons of the large bone in the lower leg. Walking on hard surfaces adds to the problem.
Prevention & Treatment
You should avoid walking on hard surfaces. You should also wear proper shoes. RICE therapy is strongly recommended.
Need for Physician Signs
If symptoms are really severe for over two weeks. Also if there are signs of a stress fracture.
Stress Fracture
General Description
The stress fracture is actually a small crack in a bone's surface. This is most common in a foot, hand or leg.
Prevention & Treatment
This injury occurs for runners quite often; avoid long distances and wear proper shoes. Be sure to progress in your exercise program slowly. Preferred treatment is rest.
Need for Physician Signs
If you have unexplained pain in; increased pain in activities.
Varicose Veins
General Description
Varicose veins are actually lengthened, dilated veins. This condition is uncommon in younger people.
Prevention & Treatment
This condition requires that you have bed rest and leg elevation. There is surgery for severe cases.
Need for Physician Signs
If you have pain walking; swelling in your calves or feet.
Muscle Soreness
General Description
There are generally two types of muscle soreness; general soreness which occurs right after exercising, and is gone in 3-4 hours, and localized soreness which appears 8-24 hours following exercise.
Prevention & Treatment
The prevention of muscle soreness requires that you warm up properly. Some muscle soreness is to be expected after exercise.
Need for Physician Signs
If there is muscle soreness after two weeks following exercise.
Muscle Cramps
General Description
There are generally three areas where muscle cramps occur; calf, hamstring and quadriceps. Some reasons for cramps are fatigue, fluid, salt and tightness of the muscle.
Prevention & Treatment
The prevention of muscle cramps is to stretch and drink plenty of water.
Need for Physician Signs
You may be suffering from heat exhaustion if multiple muscle cramps occur.
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