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Avoiding And Treating Injuries

Injuries may occur if the physical activity is too demanding, or if your body is not used to a particular form of exercise. Damage to bone, muscle or joints can result from repeated stress on parts of the body. Training injuries are mostly strains and sprains, and commonly affect the ankle/foot, knee, shoulder, neck and back.

Occasionally, stress fractures may result when repeated stress is placed on a bone. A small hairline crack in the bone develops, causing swelling and pain. This is confirmed by X-rays. Commonly affected bones are the tibia (shin bone) and the small bones in the foot.

Preventive Injuries

Many injuries can be prevented by taking special precautions and following a few simple guidelines:

Get Fit Gradually

If you are unfit and not used to physical exercise, you can hurt yourself if you overexert your body too suddenly. You should increase the level of your training gradually.

Use Correct Clothing And Equipment

Make sure you wear suitable gear for different sports. For example, different shoes should be worn for jogging, aerobics or tennis.

Adopt Recommended Safety Measures

If you are taking part in potentially dangerous sports (e.g. boxing, rockclimbing or water-skiing), make sure you follow all safety regulations, like wearing protective equipment such as helmets, life jackets and goggles.

Don't Overtrain

Overtraining occurs when you do not have enough time to recover between exercise sessions. Symptoms of overtraining include frequent minor injuries, loss of interest in keeping fit and a constant feeling of tiredness.

Treating Simple Training Injuries

You should know something about treating simple injuries such as an ankle sprain. Use the RICE therapy as a first-aid routine. RICE stands for.


By resting the injured part, the amount of bleeding and swelling tinder the skin is reduced and the damaged tissues can start to heal.

Ice Pack

Cold helps to relieve pain, and reduces swelling and bruising by causing the injured blood vessels to narrow.


Compression bandages help to reduce swelling and bleeding but it should not be too tight or it may reduce the blood flow across the injured area.


Raising the injured part helps to drain away blood and fluid which may accumulate due to inflammation of the injured tissues.

Later on, when the swelling and pain have subsided, gentle exercises can be performed to gradually improve the function of the injured part.


If your symptoms do not improve after 2 days with the RICE therapy, you should see your doctor to make sure it is riot a more serious injury such as a fracture.

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