Stay Active, Stay Injury-Free (Part I)

April 13, 2007

It is very often that we, in the strong motivation to get active and have a healthy lifestyle, overwork ourselves. Our body can be injury prone if we don’t listen to them or push too hard. Whether you just started working out or you’ve been a gym rat for years, it’s important to know the difference between pushing yourself and hurting yourself. Here are a few common injuries and prevention methods:

1. Shinsplints

Why & How?

This is quite common to happen when we are new to high-impact activities like sprinting, running, tennis, step aerobics, etc.The area between your calf muscle and shinbone can be easily irritated and cause a shinsplint. They’re most likely to happen when you’re starting a new activity, you’re working out on a hard surface or you’ve suddenly increased the amount of exercise you’re doing. The pain are is shown here:

shin splints

Prevention and Treatment?

Prevent shinsplints by taking things more slowly. If you try to do too much too soon, you’ll end up on the sidelines. A good guide: If you’re jumping into exercise for the first time or trying something new, start with just 20 minutes three times a week. Add more time as you get stronger.

It’s also important to exercise correctly and wear right attire. For example, a new runner should avoid to stomp the ground too hard. Let your heel hit the ground first, then your toes. Also, make sure you’re wearing well-fitting, appropriate athletic shoes. You should have enough room to wiggle your toes when your shoes are laced. So when you start a new exercise, find someone who has experiences or a certified trainer to help you get started.

If the pain is there, take a few days off from exercise and ice your shins for 10 to 20 minutes a day.

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