Mark Hill Fitness Durban

Understanding Injuries

Unfortunately, the more physically active and the more challenging a training program gets, the risk of injury is greatly increased. Injuries can be broken down into 2 main categories.

Overuse Injuries

  • These are injuries that occur when tissues are over stressed without enough time for recovery.
  • Symptoms can include pain, swelling, weakness, and sometimes numbness.
  • Examples of overuse injuries are muscle strains, shin splints, tennis elbow, runner’s knee, and other painful tendons and joint symptoms.
  • The treatment for these types of injuries are the RICE technique (Rest, Ice, Compression, Elevation), non-steroidal anti-inflammatory drugs, and physiotherapy

Traumatic Injuries

  • These are injuries that occur when tissues are over stressed without enough time for recovery.
  • The treatment for these types of injuries are the RICE technique (Rest, Ice, Compression, Elevation), non-steroidal anti-inflammatory drugs, and physiotherapy.
  • Symptoms can include pain, swelling, weakness, and sometimes numbness.
  • Examples of overuse injuries are muscle strains, shin splints, tennis elbow, runner’s knee, and other painful tendons and joint symptoms.

Muscle Imbalance Injuries

  • These injuries are a result of incorrect training techniques and sports that require the excessive use of a specific muscle without the balance of the opposing muscle creating an uneven force.
  • Symptoms can include stiff, tight muscles, tendon pain, postural changes, muscle weakness, joint instability.
  • Examples of muscle imbalance injuries include shoulder impingement syndrome, patella tendonitis, rotator cuff injuries, groin strains, and lower back pain
  • The treatment for these types of injuries are using the RICE technique, stretching, and performing rehabilitation exercises to strengthen the opposing muscles and create an even balance and force

Injury
Prevention

To help ensure that you stay injury free, it is important to incorporate the
following into your daily routine

1. Warming Up

Warming up is often over looked and a few arm swings and toe touches are often regarded as an acceptable warm-up. This couldn’t be further from the truth.

An effective warm-up increases blood flow to muscles, tendons, and ligaments. This prepares them for the stresses they will be placed under during exercise, limiting the chances of muscle tears and strains.

An effective warm up should last 10 minutes and stimulate all muscles of the body.

2. Stretching

Stretching should be performed after a training session as the muscles are warm and so the stretch is more beneficial.

Consistent stretching helps reduce muscle tension, increases range of motion, and decreases the risk of injury. It is important to stretch all the muscles of the body.

Stretching should become part of your daily training routine and each stretch should be held for a minimum of 20 seconds.

3. Correct Technique

There are 2 ways of performing an exercise, the right way and the wrong way. The wrong way will place excessive, un-natural forces on muscles, joints and ligaments, increasing the risk of injury.

If the correct technique is used the body will work in synergy, keeping you efficient and injury free.

4. Balance

This is one of the most important concepts to remember when designing a training program. All muscles work in synergy, when one contracts the opposite relaxes. To ensure correct joint rotation and range of motion, these opposing muscles must be strengthened evenly. For example, if your main focus is on building a bigger chest, you will over develop your chest muscles and front deltoids. This will result in the rotating of your shoulders forward and causing an imbalance which will lead to shoulder impingement and rotator cuff injury. To counter this it is important to focus on the muscles of the rear deltoids and back to create an even force and keep the shoulder joint aligned.