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Watch Out For These Injuries

Pain ... most of us don't enjoy it. It almost always means that some body part (yours) is not working right.or feeling really tired and asking to be substituted. When that happens, it's a good idea to listen and give that body part some time out. When ignored, some of these parts have been known to turn into an angry red, and swell up, making it painful for you to use it.

Now, that is not to say that you should not exercise. You just have to pay them some attention when they're saying something. So, like your four-wheel drive, your body parts have to be properly maintained or they may break down and fall apart. We will talk about the problems and symptoms which may arise.


Terribly sore spots with liquid under the skin. If you get one, don't break it! A broken blister is a lot more painful, and becomes a germ party! If it does break, use soup and water or antiseptic solution to clean it, and protect it with sterile dressing.

To Prevent Blisters

  • Wear in your new shoes gradually. Don't go for that 10 km in the pair you bought yesterday.
  • Use dry, clean socks which fit without creasing.
  • Blister-prone spots can be protected with a plaster before damage is done.

Muscle Cramps

If your muscle seizes up, stop exercising and stretch it out slowly. It is not known exactly what causes cramps, but the contributing factors are loss of body fluid through sweat, tight and restrictive gear, cold weather, and infections.

To Prevent Cramps

  • Warm up and drink water before your exercise.
  • Use the proper equipment for your activity.

Muscle Soreness

You wake up the day after a hard workout and your body is one big pain. Although every movement is agony, you are in no mortal danger. Soreness occurs when you use your body parts in ways they aren't accustomed to.

To Prevent Soreness

  • Increase your activity level gradually.
  • When you begin any training programme, you'll probably experience some soreness. If it's minor, training can be continued, but at a lower intensity.

Muscle Strains

Strains are damage to the muscle or tendon from overstretching or overload. The first indication is a sharp or stabbing pain, which will be aggravated if you try to stretch or contract the strained muscle. Often, there will be swelling and tenderness. Rest the injured muscle immediately. Cool it with an ice-pack, and support it with a bandage, If there's any suspicion of severe injury, do consult a doctor.

To Prevent Strains

  • Warm-up and avoid a sudden increase in exercise intensity.
  • Stretch regularly, as flexible muscles are less injury-prone.


They are common, painful. and take too long to heal. That awkward landing, that hidden pot-hole, that moment when you know your joint is not quite supposed to twist that way. Pain is intense. Swelling and bruising, almost immediate. Sprains usually occur in the ankle, knee, elbow, wrist and shoulder. Apply the RICE treatment to the injured part: Rest - do not use it or put weight on it; Ice and Compressswelling.

To Prevent Sprains

  • Stabilise your joints by strengthening the surrounding muscles through resistance exercises.
  • Body parts weakened by past injuries should be supported by an elastic bandage.

Injury-Proof Yourself

Logging the miles will help slim you down, but if you're not careful, you could be down for the count.

Here Are Five Ways To Keep Injuries From Sidelining Your Sleeker-Body Goals

Baby Your Feet

Before you set foot on a treadmill or path, invest in a good pair of running or walking shoes from an athletic-footwear or running store, where employees often receive specialised training to help you find the right shoes. Shop post-workout, when your feet may be swollen, and bring your old shoes for the salesperson to inspect, suggests Tom Brunick, director of Advanced Concepts for Avia in Irvine, California. Always ask if you can testdrive the shoes before buying and enquire about their return policy.

Don't Skip The Warm-Up

Cold muscles are more susceptible to injury. If you run or walk in the morning, you may need a slightly longer warm-up because your body temperature is at its lowest point of the day. Give yourself at least 5 minutes to hit your normal stride.

Search Out Softer Terrain

"Concrete and asphalt are the two worst surfaces for runners because they have no give," says Mary Burns-Prine, a San Diego-based exercise scientist and editor of Women A track, wet-sand beach or dirt trail will better absorb impact. If running or walking downhill feels uncomfortable, zig zag down, traversing from one side to the other as if yo were on a ski slope. Keep yoLbody weight back to protect your knees and slow down your pace.

Vary Your Workouts

Because running is high-impact sport, you shop do it only every other day, advises AnnaMarie King, a running coach in Sacramen - California, for the Leukemia Lymphoma Society's Team Training. Cross-train with low-impact activities like swimming, biking, yoga or Pilates. Add at least one weight workout a week that targets quadriceps, hamstrings, buttocks, inner-thigh and hip muscles, calves and core. Stronger muscles help stabilise joints and cushion impact.

Listen To Your Body

If you have tightness or soreness in your quadriceps, calves or knees after a run or walk, ice the area for 10-15 minutes, AnnaMarie recommends. You can take an over-the-counter anti-inflammatory like ibuprofen for a day or two for mild pain but never take it before exercise as "it could mask the symptoms", she says, "you need to be aware of signals from your body's sending." See a doctor asap if your pain is sharp or has force you to change your gait.


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