ALL ABOUT INJURY AND INJURIES TREATMENT

Warming reduces sports injuries

Many injuries are unpredictable, but some could be prevented with a proper warm. This principle is fundamental in any sporting activity as it prepares the body (muscles, tendons, joints and circulatory system) before entering into a dynamic effort, so much so it even easier and more beneficial. The heat should last about fifteen minutes. Remember three things: Practice sport regularly. Improve your overall health and physical and psychological form. There are sports suitable for all ages. Start your heating without sudden movements. Gradually gain in flexibility. Trotting gently for about three minutes to get the proper muscle tone.

* Abdominal breathing: breathe in deeply and then exhale slowly. Repeat ten times.
* Rotating head sideways, slowly. Three full turns.
* Elevation shoulders shoulders to carry head at the ears and inhale, then gently drop your shoulders and exhale. Five times.
* Leg flexion and extension: lift one knee toward your chest as close as possible. Lower the leg and up the other. Three times on each leg.
* Giro lateral knees on his back with knees bent and arms outstretched to the sides, palms face down, turn both knees to one side while the head moves to the opposite side. Repeat three times.
* Curvature of the back: turn around and lean on your hands and knees, bend your head sinking back to your chest with your chin, and straighten up the head. Three times.
* Arm Curls: lying face down and supported on hands and feet, iron, down to the floor with his chest before rising again. Perform three sets of five, ten and fifteen repetitions with intervals of rest.
* Extension legs: back and let your knees bent leg slide forward, extend the foot and lift the leg straight without bending the knee. Slowly lower. Three times on each leg.
* Trunk flexion, seated: with legs apart V-shaped, clasp your hands and bend at the waist trying to catch the toes. Keep the tension and return to the starting position. No less than five times.
* Trunk flexion, standing: with hands on hips, slowly lean forward. Then fold back. Three times.
* Position of the plow: Lie on your back on your back with knees bent and arms at your sides, palms facing down. Lift your legs, bringing them back and bending back, as if to place your feet behind your head until they touch the ground. If you miss, do not force, position and hold it for a few seconds.
* Trunk flexion with extension of legs: standing, extend one leg and foot placed on a table. Fold the waistband forward trying to catch the foot with both hands, do not push. When you get to take the foot, gently pull the fingers back. Hold the tension a few seconds on each leg.
* Start jogging gently with the heel first, and never with their toes. Keep hands above the waist with elbows bent a little out without squeezing their fists, go relaxed, loose, and will gradually picking style.
* You can make the sport that you like. Choose an activity you enjoy, so that their practice does not become a nightmare or a source of stress.

Gym Injuries: They are produced by muscular work overload or traumatic actions

Exercise is synonymous with health, provided it is done under the proper guidelines. In that sense, the gyms are a good way of exercising the body. But in this regard, experts warn that any activity at a sports center has to be done carefully because if you omit the weight controls to work, the number of repetitions of each movement or gesture appropriate to make these changes, lesions can occur such as overloads, tears fibrillary, tendinitis, sprains or, in extreme cases, broken bones or muscles: Muscle injury, tendon and ligaments. Many sports injuries arising from the excessive repetition of certain movements and exercises. Others, by contrast, are caused by specific trauma related to concrete gestures and explosive movements. In any case, physical activity, especially that which is done in gyms, can trigger muscle conditions, tendon or others that impact on joints and ligaments. Imanol Duandikoetxea explains it, the osteopathic physician experienced in Bilbao Manual Medicine Center. According to its findings, it is not unusual that exercise sometimes resulting in tendinitis, muscle overload or fibrillar breaks, among others.

The aforementioned optional explains that muscle injuries are usually due to improper or overuse momentary gesture time. In such circumstances may become since microroturas, breaks fibrillar and overloads. Its highest incidence is to be found mainly in the lower extremities. And within this overall anatomical reproduce some profusion in the cuff interior. In that area are included muscular structures such as the quadriceps or biceps femoris. A little higher up are the abductors, who also may be affected by this type of injury even less frequently. As for the upper extremities, the major muscle injuries are to be found in the biceps braqueal and to a lesser extent, on the trapeze or the chest, according to Duandikoetxea.

Besides, there are the injuries of tendons. Unlike what happened with aching backs, they are reproduced by the "overuse" of certain organizational structures, with the excessive repetition of certain exercises too many times. May occur even though the load at which trains are not regarded as high. Input, gives the impression that it need not cause any problems, and yet, over time, repetition of a concrete slab can produce discomfort and chronic injuries to tendons and muscle areas in the joints. For experts, this type of damage occurs mainly in the upper limbs and, within them, are those that affect the muscles of the elbow and, in particular to the epicondyle.

Common Injuries: 'Tennis elbow' and 'golfer's elbow'

The repeated contraction of the external musculotendinous side group can lead-as-a Duandikoetxea the onset of inflammation in the area, a condition known as tennis elbow or, popularly, as 'tennis elbow'. This injury will play in exercises that require repeated contraction of the tendon of the area in movements similar to those exerted by a player when you play the backhand, for example. In everyday life, epicondylitis could be given in a worker's usual gestures, as when he used a screwdriver, or those of a person in their daily lives, for example, when trying to grab a bottle or a plate of food. Another type of condition is the epitrocleitis or 'golfer's elbow', an injury that affects the muscle group and the internal tendons of the elbow. It usually occurs in exercises that use the flexor muscles of the hand with the use of devices that include elastic or springs for the exercise manual.

Besides the conditions on the elbow, the expert confirms that there are other that are located in the shoulders. In this sense, are tendinitis 'rotator cuff', which is the structure that stabilizes the shoulder, which affects the supraspinatus tendon. To a lesser extent are the injuries affecting the lower limbs, especially among athletes who practice run or jog. All of them have a significant bearing on the so-called Achilles tendon, ankle, and the patellar tendon in the knee (in this case, the injury would be related to jumping exercises). Are usually given for using bad footwear for exercise on land especially hard or improperly foot when running or jumping. As for the injuries that affect joints and ligaments, often occur with greater incidence in the ankle and knee, mainly the lateral collateral ligament as a result of traumatic actions as sprains or strains. Such conditions may also trigger reach cracks in the joints, which are the weakest areas in the cause of trauma. In the upper extremities, occur in the shoulder or hand.

Possible Treatments for an injury

From the center of Manual Medicine certifies that the injuries described, if given in "acute situations" have a good prognosis in both disease and trauma caused by specific gestures or explosive as in the case of inflammation from overuse. However, in the case of tendinitis, Duandikoetxea explains that "non-professional athletes is more difficult to cure." In the case of muscle injuries, the doctor confirms that there is "a sharp point." However, in the case of tendinitis, "there are many parameters to consider that can cause, many of them are not discovered and not taken into account as they may be caused by techniques when playing sports, from shoes or on the surface, for example. "

Monitoring weight, technique and number of repetitions to avoid these injuries in the gym, as experts recommend, as well as controlling the weights with which you work, the necessary technical gestures in the performance of a given table exercises and the number of repetitions done for each of them. Should always be suitable for everyone. Neither more nor less. In this sense, indicate that the user of these sports centers should emphasize "common sense." The ideal type of activity that may play normally and looking for a health benefit will be that it is determined by the vital parameters of the individual, as his form, gender, age, or the work that usually include issues. Under such considerations do sports doctors recommend a checkup prior to all persons who are to start a sport law, in this case in a gym. Such controls may well be based on the realization of a stress test or an interview with sports or medical specialists, especially if the athlete is conscious of belonging to risk groups, either by having had prior injuries or be likely to do so by family history, for example.

Common sense in the gym reduces injury cases

Nor should we ignore that the onset of exercise in a gym should be a progressive and scales, "which should not cause discomfort, such as shoelaces known in the day or the next day, the doctor assumes Center Manual Medicine. In this regard, it also reminds the athlete must be aware of what he does. "We believe that the gym will be good for our health, yet without control can become a nightmare with injuries and discomfort." In this sense, the doctor warns of practices, like going to exercise at lunchtime, get up early to go over to the sports, exercise every day or do not ignore toxic habits such as smoking that can be counterproductive. "When you start a physical activity is necessary that the body is well hydrated and fed and rested. Sometimes, if there is no such premise, go to a gym may be the straw that breaks the camel's in situations like those described or others that poor ergonomic posture at work can exacerbate exercise. It is always a matter of common sense ". Gym monitors indicate a number of recommendations for exercise without risk:

* Leave at least 24 hours to pass between different activities that require the use of the same muscle groups to be made, a period that would be raised to 72 hours if the session in the gym has been particularly intense.
* There should be increased from one week to the next by more than 10% in the intensity or duration of the exercises to be carried out in the gym, it would have to devote sessions between an hour and a half hours and with day involved. "To make an excessive effort without physical assistance is very dangerous. It should not be exceeded," says a physiotherapist attached to the sports federations Another defects that may result from inadequate sports in gyms is the absence of need to exercise biomechanics depending exercises. In this sense, Ocejo considers fundamental the supervision of a trainer. "When the technique is not good, one may be injured. It is very important that the movement which occurs when a weight load is well done." A poorly executed exercise will not achieve the desired goal and this can lead to injury. The athlete must be aware that it must maintain a correct posture. This will include the neutral position of the head in the pelvis and knees relaxed.
* It is not advisable to pursue the balance in the execution of the exercises. It often happens that many joints are affected when the muscles that perform opposite actions have a very uneven development. Thus, for example, can occur with a well developed biceps and triceps weak, or vice versa. And this can lead to tensions which, in turn, may degenerate into injuries to tendons or muscle tears. To avoid this situation, it would have to stretch the muscle work and exercise the muscle that is not heavily involved in the activity.

Preheating: Besides all this, before any kind of exercise in a gym is necessary preheating. Prevent the occurrence of injuries. The same as the aforementioned therapist must consist of at least 20 minutes for the muscle fibers, tendons, ligaments and the bone to get in touch to deal with sports. This set-up should be more thorough for athletes who are close to the 40 years since it is a critical age in the development of such sports injuries.

Shoulder pain tendinitis: chronic injury that will not heal without treatment

Painful shoulder is a clinical picture of pain and limited, more or less pronounced shoulder mobility. This is a problem that motivates daily inquiries: now affects between 4% and 7% of the population, being more frequent in men. Its onset is usually insidious and slow: the pain comes after some specific movements or night. The initial discomfort may be so mild that they are not accorded greater importance, until one day the pain worsens or becomes more marked limitation of mobility. It's a long course disease, chronic and sometimes requires surgery. Pain when lifting the arm. The causes of shoulder pain can be very different (it has a lot of bone structures, muscle and tendon), but the most common are injuries of the supraspinatus tendon, tendinitis of long head of biceps, and the so-called impingement syndrome. The supraspinatus tendon, along with the tendons of the infraspinatus and teres minor, so-called rotator cuff, a structure that protects the joint and is commonly injured.

When the arm is raised above the plane of the shoulder, this tendon structure tends to rub against the bottom edge of the acromion which is just above, which causes inflammation, lacerations and even breaking. The pain comes when you try to lift the arm. At night, the pain even from adopting positions that are comfortable for sleeping. Typically, the arm can be used if it rises above the shoulder. Surgical treatment is applied when all of the above have failed or if the damage is severe. On the one hand, the overuse or overtraining that lead some sports (swimming, shot put, javelin, ...) or work (repetitive movements of the shoulder with arms raised above shoulder level by force and / or handling charges) lead to thickening of the tendon, the friction and tendon injury. As the tendons are very little vascular structures, with little blood supply, this type of injury shows no tendency to spontaneous healing, on the contrary tend to become chronic, progressive, and may even lead to partial or total rupture of the tendon. But it may also be that over the years may appear degenerative changes in the acromioclavicular joint, the roof of the tunnel, degenerative arthritis type, which narrows the tunnel, closed hand, and the friction causes the tendon to bone. The result is tendinitis.

Symptoms, Treatment and Diagnosis of tendinis

The most important of this condition is pain, which occurs with the movement of separation and elevation of the arm and, particularly, at a certain point of the maneuver "between 70 and 100 degrees of arc which makes the arm. At first you can use the limb without pain if it does not rise above the shoulder, but over time the discomfort may become constant, to prevent postures comfortable sleeping at night, so that lying on the affected side may be very painful. Along with pain, another symptom is the limitation of mobility, which is more pronounced with the passage of time and may even, if the tendon is torn, to prevent movement to separate the arm from the body. The symptoms and examination performed by the doctor are sufficient for a presumptive diagnosis should be confirmed with ultrasound. If by that test will not be enough to opt for an MRI. After making the diagnosis and found out the severity of the condition, there is the treatment for each case.

Treatment: Supraspinatus tendinitis tends to become chronic and worsen with age showing no spontaneous healing, so it always requires treatment. The rest of the upper extremity is required and the principle is useful applying ice twice a day during the first three days. Then you have to change and use heat, also several times a day. If the condition is mild or moderate swelling disappears with the application of heat and cold, and that's when you start with the rehabilitation, which is to strengthen the shoulder muscles. In young people without major tendon injury this is usually enough for a full recovery, but if the discomfort persists we must add an anti-inflammatory therapy, although its efficacy is limited because the tendons are poorly vascularized and the drugs they get very poorly through the blood. Therefore, you often have to resort to local infiltration with corticosteroids, analgesics and local anesthetics. You can make up to three injections with weekly intervals between them.

Surgical treatment is applied when all of the above have failed or if the damage is severe. During surgery, the tunnel is enlarged subacromial to prevent chafing and rebuild the affected tendons when the tendon injury is important. A few weeks after the intervention can begin rehabilitation, which is more difficult than any other joint and initially provided very little satisfaction to both patient and therapist. You can reach as long as 3 and 6 months, so it requires a great deal of patience and, most important, close collaboration among patient, therapist and orthopedic surgeon. Injury prevention. The prevention of shoulder injuries is not easy, as anyone is a candidate for this disease. However, they are especially susceptible for his work which are subject to overload posture, repetitive movements of the joint and cargo handling arms above shoulder level. As is not always easy to remove or correct these work factors, becomes crucial to make pauses in these activities and, above all, strengthen the muscles of the shoulder by performing simple exercises, you can do at home in spare time.