Injuries Guide

Welcome to the ft Injury Guide. Listed below are the most common exercise injuries. Each exercise injury contains a general description along with the appropriate prevention and treatment measures.

Ankle Injuries

General Description

In general, the ankle is not strong enough for most sports, and can tear very easily. High speed direction changes, cutting and contact are some causes of injury.

Prevention & Treatment

You may add support to your ankle with preventive taping; improved muscle support is also helpful. The most preferred treatment is RICE therapy.

Need for Physician Signs

If you cannot walk due to the pain; also, swelling past three days, ligament or tendon damage or fracture.

Athletes foot

General Description

Athlete's foot is caused from fungus on your feet and is associated with infection from bacteria. Signs are redness and itchiness on your soles, toes and between toes.

Prevention & Treatment

You should wash the infected areas with warm water and soap. You may also place fungistatic foot powder in your shoes.

Need for Physician Signs

If the problem persists for over 3 weeks.

Blisters

General Description

Blisters are caused by separating the top layer of skin from the second one. They may become inflamed without proper treatment.

Prevention & Treatment

You should wear proper fitting shoes. Avoid breaking a blister; if the blister does break then cut away lose skin and apply antibiotic salve.

Need for Physician Signs

If the blister shows blood, along with inflammation and soreness.

Bruise

General Description

A bruise or simply a Charlie horse. It is simply a thigh contusion from a direct impact or blow to your relaxed thigh (muscle). Basically, your muscle makes an impact against your bone.

Prevention & Treatment

Since this occurs most of the time in contact sports, you should always wear protective gear. RICE therapy is strongly recommended.

Need for Physician Signs

If RICE treatment does not seem to work; if you have numbness and severe discoloration.

Elbow

General Description

This can also be referred to as tennis or pitcher's elbow. This condition is caused by a forceful over-extension of the forearm along with a twisting motion. You will notice pain over the outer and inner elbow region.

Prevention & Treatment

Prevention is very effective; try a proper warm-up, correct tennis strokes as well as reducing the amount of curve balls.

Need for Physician Signs

If pain becomes severs for over three weeks; along with severe swelling.

Fractures

General Description

You may detect a fracture where pain and swelling are evident over a bone.

Prevention & Treatment

The application of ice packs to the injured area for three days. If the injury is very severe, apply a splint and go to the emergency room.

Need for Physician Signs

You must be very careful to look for signs such as; cold, blueness or numbness. Also, if it is clear that the limb is crooked or broken.

Groin Strain

General Description

The groin muscle is located between then thigh and abdominal region. These muscles may be torn while running, jumping, etc. Pain,weakness and internal bleeding may occur.

Prevention & Treatment

The best way towards prevention is proper stretching. Suggested treatment is RICE therapy.

Need for Physician Signs

If symptoms remain after four to six days.

Hamstring Strain

General Description

The hamstring muscle is located at the back of the thigh. This muscle is usually strained during heavy exercise. There may be signs of discoloration.

Prevention & Treatment

The best way towards prevention is proper stretching. Suggested treatment is RICE therapy.

Need for Physician Signs

If symptoms remain after ten to fifteen days.

Hernia

General Description

The protrusion of viscera. Hernia injuries are usually associated with the groin area.

Prevention & Treatment

The best way towards prevention is care in lifting heavy objects. You must also take care when using heavy weight in exercise.

Need for Physician Signs

If symptoms are really severe.

Knee

General Description

The knee is composed of ligaments, cartilage and muscles. Roughing the under side of the knee cap is very common. Also tearing of cartilage is also common. There may be swelling and knee instability.

Prevention & Treatment

You should maintain good flexibility and strength in the area. Serious injuries must be seen by a orthopedic surgeon. Treatment exercised consist of strengthening the quadriceps and hamstring muscles.

Need for Physician Signs

If symptoms are really severe for over three days; or if ligament or cartilage damage is suspected.

Shin Splints

General Description

The inflammation of the anterior and posterior tendons of the large bone in the lower leg. Walking on hard surfaces adds to the problem.

Prevention & Treatment

You should avoid walking on hard surfaces. You should also wear proper shoes. RICE therapy is strongly recommended.

Need for Physician Signs

If symptoms are really severe for over two weeks. Also if there are signs of a stress fracture.

Stress Fracture

General Description

The stress fracture is actually a small crack in a bone's surface. This is most common in a foot, hand or leg.

Prevention & Treatment

This injury occurs for runners quite often; avoid long distances and wear proper shoes. Be sure to progress in your exercise program slowly. Preferred treatment is rest.

Need for Physician Signs

If you have unexplained pain in; increased pain in activities.

Varicose Veins

General Description

Varicose veins are actually lengthened, dilated veins. This condition is uncommon in younger people.

Prevention & Treatment

This condition requires that you have bed rest and leg elevation. There is surgery for severe cases.

Need for Physician Signs

If you have pain walking; swelling in your calves or feet.

Muscle Soreness

General Description

There are generally two types of muscle soreness; general soreness which occurs right after exercising, and is gone in 3-4 hours, and localized soreness which appears 8-24 hours following exercise.

Prevention & Treatment

The prevention of muscle soreness requires that you warm up properly. Some muscle soreness is to be expected after exercise.

Need for Physician Signs

If there is muscle soreness after two weeks following exercise.

Muscle Cramps

General Description

There are generally three areas where muscle cramps occur; calf, hamstring and quadriceps. Some reasons for cramps are fatigue, fluid, salt and tightness of the muscle.

Prevention & Treatment

The prevention of muscle cramps is to stretch and drink plenty of water.

Need for Physician Signs

You may be suffering from heat exhaustion if multiple muscle cramps occur.

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