Exercise injuries are the worst thing that can happen to you if you are active. Whether you are an athlete, regular gym bunny, or just looking to tone up and lose some weight, an exercise injury is painful, annoying and interferes with your routine.

If you pick up an injury, the worst thing you can do is carry on regardless. I have seen many people in the gym still using the machines when injured, wincing with pain and talking about “working the kink out”.

Er, Newsflash here, People! Your body is telling you something is wrong by causing pain where there was none before, usually along with swelling and inflammation. Stop what you are doing and step away from the machine!

In this section of the website we’ll have articles and lots of useful information on common exercise injuries, such as shin splints, knee pain, hip pain. Even such things as Athlete’s Foot – not exactly an injury, but just as irritating.

Please remember that these articles are no substitute for medical advice – if you pick up an injury that rapidly gets worse or is accompanied by fever, you must go and see a doctor, as something more serious may be going on. Thankfully, these occasions are rare.

The most useful advice I can give for on-the-spot-treatment of an exercise injury is as follows:

• Stop exercising immediately
• Remember the mantra REST, ICE, COMPRESSION, ELEVATION. The first two are the most immediate, the other two can come when you get home. Follow these instructions and you will cut recovery time by around 50%
• Never apply ice directly to skin – wrap in a towel
• A bag of frozen peas (in a towel) makes a perfect ice pack
• If pain is unremitting and severe, suspect a fracture and call emergency services. Don’t have anything to eat or drink, just in case surgery is required.

You may think heat would feel better on an injury (and it will at the time), but don’t be tempted – you will make things worse and increase recovery time.

Lastly, prevention is better than cure – exercise safely!

All the best,
 

Carol J Bartram
(Personal Trainer, Pilates Instructor & Massage Therapist)

Exercise Injuries