Overuse Injuries: Everything You Need To Know скачать в хорошем качестве

Overuse Injuries: Everything You Need To Know

. Chapters 0:00 Introduction 1:14 Symptoms of Overuse Injuries 2:07 Treatment for Overuse Injuries Overuse injuries are painful and can keep you from doing the things you love. They're usually caused by stress to the body, which means that they are caused by repetitive movements on the same joints or muscles. For example, if you play tennis every day for years without taking any time off in between practices or matches, your body will begin feeling pain in your shoulder or arm as those muscles become fatigued. The same goes for runners who run too far and too often without giving their bodies enough time to rest between workouts; this can result in shin splints which is a painful inflammation of the front part of the lower leg, or Achilles tendinitis which is a stiffness or swelling behind the ankle. overuse injuries can also happen when you raise the intensity of your training suddenly, without giving the body enough time to recover. This can result in injuries like muscle strains and other types of soft tissue damage, IT band syndrome, runner's knee, plantar fasciitis, Tennis elbow, Shoulder impingement, Achilles tendinitis and patellofemoral pain syndrome, which is an irritation of the kneecap. Symptoms: The symptoms of an overuse injury include 1- Pain: which is the most common sign of an overuse injury. It may be dull or sharp and can be felt in one area or multiple areas of your body. Pain is usually felt during activity but can also occur while you're resting. If you notice that your pain gets worse with activity, it could be a sign that you're injured. 2- Swelling: In many cases of overuse injuries, swelling occurs at the site where you're injured because there's some type of damage in the area like, bleeding within muscle fibers. Swelling typically appears half a day to two days after an injury has occurred and can last for weeks or months depending on how severe the injury is. You can know if there's swelling when it feels tight or warm when you touch or press on the affected area. Treatment: It can take months before you completely recover from an overuse injury and The treatment to an overuse injury will depend on the type and severity of the injury. But most of the times To help speed up the healing process, you should stop doing the activity that is causing the injury, and rest until it feels better. If your sore muscles are painful and stiff, you can use cold packs or ice for 15 to 20 minutes every two hours for 24 hours after exercise. This will help reduce swelling and pain in your injured muscles. After you have rested from exercising and your pain has gone away, you can start physical therapy, which will include a combination of stretching and strengthening exercises. If your muscles or joints start hurting again when doing any exercise, stop what you are doing, and continue resting until it feels better before trying to exercise again later. Prevention: To prevent an overuse injury, you need to gradually increase your training intensity. This means that if you’re a beginner, don’t expect yourself to be able to run as fast or lift as heavy weights in just one week without getting injured. Instead, try running for only 2 minutes and walking for 1 minute at first, then try increasing your running time by another minute each week until you reach 20 minutes of continuous running. Also, you should take enough time to rest between workouts; ice sore muscles after exercise; stretch before exercise; warm up before exercising strenuously; change your routine frequently to allow for recovery periods; avoid exercises that may cause strain if performed incorrectly or too often. In addition: don't wear high heels for extended periods unless it is absolutely necessary, as they put extra stress on knees.