Exercise or Accident Injuries

Exercise injuries are frequently damage to the bones, muscles or joints.  Although bones are very strong, but they can break.  The muscles and joints (as well as tendons, ligaments and cartilage) can also be injured.

Fractures

A fracture is a crack, split or chip in the bone.  When a bone is fractured, new bone cells fill in the separation and repair the break.  The usual treatment involves putting a strong cast on the fractured limb which keeps the bone in position until it heals.  If the fracture is complicated, doctors use metal plates to provide better stability to the fracture while the bone heals.

Repetitive stress injuries

Repetitive stress injuries are injuries that occur when a body part is under a lot of stress causing inflammation (pain and swelling), muscle strain or tissue damage.  Frequently, the injury is caused by the repetition of the same movements over and over again.  Repetitive stress injuries are becoming more common in children and adolescents because they spend a lot of time at the computer. Children and adolescents who spend a lot of time playing musical instruments or playing video games are also at risk for this type of injury.  Sports, such as tennis, which requires repetitive movements, can also trigger a repetitive stress injury. 

Strains and sprains

Strains occur when a muscle is working too hard.  They may occur when a person engages in a strenuous activity and the muscles are not warmed up properly, or when the muscle is not accustomed to the activity (as in the case of a new sport or a sport that is returned to after an extended period of inactivity).

Sprains are caused by overexertion or a partial tear of ligaments or tendons.  They are frequently caused by an accident that results in sprained ankle, knee or wrist.

Both strains and sprains are common in teens because they are active and they are still growing.

Tendinitis

Tendinitis is a common sports injury.  It is the inflammation, irritation, and swelling of a tendon, which is the fibrous structure that joins muscle to bone. It can be very painful and should be allowed to rest.  Anti-inflammatory medicines may help relieve the condition.

Injury prevention exercises

To avoid these types of injuries and accidents do the following:

• Increase the intensity of your routines gradually. If you are a beginner at a particular sport, it is very important that your physical education teacher, instructor at the gym or coach directs the intensity of your workout.

• Include a warm-up as part of your routine. Because your body must get used to high intensity exercise, you should give yourself enough time to warm up and prepare your body.   Do at least a ten minutes warm-up to increase your heart rate and warm up your muscles.

• After your workout, do not stop abruptly. It is an excellent time to stretch and avoid cramps and other problems.

• Try not to exercise while your body is digesting food.  Ideally you should wait two hour after eating before exercising.  

• Wear shoes that fit you properly, that are stable, and can absorb impact.

• Don’t do a week’s worth of exercise in one day.  Spread your weekly routine out evenly.

• Use protective equipment.

• Know the limits of your body.  Do not overdo it.

• Increase your exercise level gradually.

• If you injure yourself, do not continue to exercise.  Stop and rest.

References:

http://blogellas.com/ejercicio-fisico-consejos-para-evitar-lesiones/

http://www.niams.nih.gov/Portal_en_espanol/Informacion_de_salud/Lesiones_deportivas/default.asp