There are all sorts of injuries associated with exercising and sports. While the most drastic can result in concussions and broken bones, the most common are generally sprains, strains, and torn ligaments, etc.
Basically, sprains occur when muscles knot up instead of relaxing while putting undue weight on them as well as using muscles for prolonged lengths of time without rest can cause muscle stress.
In addition, when the ligaments connecting the bones to muscles are stretched beyond their capability, the ligaments can tear. As a result, the soft tissue surround a joint can become sore, swollen and bruised.
The most common sites for these kinds of injuries include knees, ankles, wrists, fingers, and backs. In addition, sprains can be caused by unexpected movement or twisting of the area, as well as missteps and falls.
When they occur, the best thing to do is to apply ice right away to reduce swelling and inflammation. In fact, ice treatments should be used for 24-36 hours following the injury. In the case of sore ankles or knees, it is important to keep them elevated.
Heat should never be applied immediately following an injury, but can be used alternately with cold therapy ever 20-minutes after the initial icing.to help ease the pain.
In the meantime, it is also a good idea to see a doctor as soon as possible to make sure no bones were broken. If using elastic bandages to help support the weakened muscles. make sure they aren’t so tight that they cut off circulation.
In the meantime, a poultice using turmeric and hot water mixed into a paste and applied to the injured area can also help ease bruising and swelling.
Helpful nutrients include vitamins B12 and B6, C, and E, calcium (gluconate and chelate forms) plus magnesium, and proteins free of amino acids, zinc, potassium and silica.
Keep in mind that while carbohydrates and fats (rather than proteins) are the main energy sources for muscles, if you consume more than you burn, you will gain weight.
In fact, it is easier for the body to convert excess carbohydrates into fats than visa versa, so it is important to limit fat intake.
The body will also need protein for energy in order to repair itself. However, when it does so, there is a good chance that there will be some loss of lean tissue and muscle.
Other helpful hints that can enhance performance while exercising include limiting roughage before beginning your regiment, since it requires energy to digest it, and will make you feel full and sluggish.
While solid foods should be eaten 4-hours before vigorous exercise or sports competitions, liquids should be consumed 2-hours prior to exercising. In fact, it is important to drink fluids before exercising (even if you aren’t thirsty) to help prevent excessive loss of moisture.
Interestingly, the body loses 25% more fluids in the winter due to the cold. Wearing a face mask when jogging in winter also helps decrease dehydration.
Dietary experts also stress the need to avoid foods such as bananas , grapes, celery, peaches and shrimp before exercising since severe allergic reactions to them often occur afterward. By following these tips you not only help prevent hurting yourself, you also promote general fitness.