Reducing the risk of sports injuries in over 40 adults
Tuesday, December 1, 2009 at 8:19PM
Reducing the risk of sports injuries in over 40 adults
Barry M. Stein, DPE, Clinical Exercise Physiologist
The human body was meant to be physically active, yet sometimes people over forty beginning a new exercise program make basic training mistakes that increase their likelihood of becoming injured. If you’re just starting out – as a first step make an appointment with your personal physician to have a complete medical evaluation - and remember - take it easy. Perhaps the most common training mistake occurs when a beginning exerciser tries to get fit fast. You probably know someone who has been physically inactive for ten or more years that believe that they can become physically fit after two strenuous exercise sessions at the local gym. When a person begins an exercise program, after having been physically inactive for an extended period-of-time, their body needs time to adjust to the increasing demands of the exercise or sport. If they exercise at an intensity that is too high - or for too long – they dramatically increase their risk of injury.
Listed below are some of the more common minor sports injuries.
Leg cramps – are often caused by excessive sweating which results in loss of water, salts and potassium. To relieve the cramp gently stretch the cramped muscle by walking around for a while and then massage or knead the affected area lightly. To prevent cramps keep well hydrated while exercising. Bananas and oranges are a good source of potassium.
Muscle strains – are caused by muscle fibers that pull or tear due to overexertion, falling or improper lifting. In the case of minor strains use the RICE treatment described below.
Muscle sprains – are an injury to the ligament or tendons around a joint caused by a sudden wrenching movement. Minor sprains usually respond to the RICE treatment below, however, it is a good idea to see your doctor to make sure that there is no fracture.
Shin splints – are usually caused by jumping or running continuously on a hard surface. The muscle around the shin (front of the tibia bone) will be painful. Sometimes shin splints may develop when you purchase a new pair of walking or running shoes. To avoid shin splints avoid walking or running on hard surfaces especially hills and wear shoes that have shock absorbing heels and good support.
Over-Use Syndrome – is a sports injury that can affect beginners, intermediate or advanced exercisers. It usually develops when a person does too much exercise, feels some discomfort and doesn’t stop. Often, a minor discomfort becomes chronic pain due to over-use syndrome. The RICE treatment below usually will help. Just a reminder for those of us over 40 forget the exercise slogan “no pain – no gain” - and substitute the more sensible slogan “when in pain … refrain.”
Many minor sports injuries respond well to the RICE treatment described below. However, for more severe injuries or in the event of a serious medical emergency do not attempt to self-treat and dial 911 or go to the nearest emergency room immediately.
R = Rest - Take a break from any exercise or movement which may aggravate or cause additional stress to the injured area. The period of rest will depend on the severity of the injury. Minor injuries may respond well to one or two days of rest, while more severe injuries may require several days or weeks to improve. Starting to exercise too soon after the injury will only aggravate the injury and delay the healing process. When in doubt contact your doctor.
I = Ice - For minor strains or sprains immediately place ice packs wrapped in a towel around the affected area (for 10 minutes) to aid the healing process. The old saying “ice is nice” applies because it helps to reduce pain and controls the swelling and bleeding.
C = Compression - To assist in limiting swelling to the affected area, wrap a stretch/compression bandage just tight enough to support the injured area. The bandage should not be applied too tight, to prevent restriction of circulation. If the affected limb continues to swell the compression bandage should be adjusted accordingly to maintain proper circulation.
E = Elevate - The affected limb should be immobilized and elevated higher than the heart to aid in limiting the swelling. If this is not possible, try to elevate the affected limb higher than the hips.
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