FitSugar

Which Running Injuries Have You Endured?

FitSugar — Mon, 30 Jun 2008 04:30:00 -0700

Running and jogging, while a fabulous form of exercise, can lead to some pretty un-fabulous injuries. From shin splints to runner's knee one injury can leave you in pain for many days. Me, I've had shin splints, pulled muscles, and ankle sprains all in the name of my love for running. What about you?

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Hazardous Summertime Sports

FitSugar — Mon, 02 Jun 2008 04:30:00 -0700

Being physically active means sometimes accidentally hurting yourself. Forbes has ranked the top ten hazardous sports, based solely on the number of injuries reported from emergency rooms in 2006. Take this quiz and see which sports you might want to avoid if you are trying to stay in one piece.

Helpful tip: the numbers used in the ranking do not take into account the varying participation rate of the sports, so the more people playing the sport the higher the number of injuries. So, yes, this might also seem like a popularity contest.

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Sprain vs. Strain

FitSugar — Thu, 25 Oct 2007 11:00:00 -0700

Injuries suck! But it does help to know the name of your enemy and the difference between a strain and a sprain.

Strain: A strain involves injury to a muscle or a tendon, which attach muscles to bones. Strains, aka "pulled" muscles, are caused by over stretching or tearing a muscle or a tendon.
Common strains: hamstring and back injuries.
Sprains: A sprain occurs at a joint and is the tearing of ligaments, which connect bones to bones. Ligaments are tough and fibrous bands, and can gradually stretch over time decreasing the structural integrity of a joint.
Common sprains: Ankle and knee.

Fit's tip: To avoid both of the above injuries you should stretch after working out to ensure flexible, responsive muscles so your ligaments and tendons have less chance of being pushed beyond their natural limits and tear.

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For Minor Bumps and Bruises Use R.I.C.E.

FitSugar — Mon, 26 Mar 2007 03:30:00 -0700

Accidents happen, they just do. If something serious has happened to you, then you should definitely see a doctor. For minor injuries (bumps, sprains, etc), say you rolled your ankle while getting off the treadmill (don't laugh, it's been done), use the RICE program to whip yourself back into shape:

Rest: Take a break for a day or two to let the injured area rest and recover. Your body needs time to heal the injury. Once you can go about your usual daily routine without pain, you can ease yourself back into a full slate of activities.
Ice: Apply an icepack (or a bag of frozen vegetables, wrapped in a towel) to the injured area for 15-20 minutes every few hours. Ice helps to cut down on swelling and inflammation by slowing blood flow to the injury, as well as lessening the pain by numbing it a bit.
Compression: Between ice treatments, wrap an elastic bandage around the affected part to apply pressure and reduce swelling. Compression can also help provide support to a weak joint. It should be fairly tight, but make sure it doesn't press on nerves or cut off blood circulation - if the end of the limb turns blue, that's too tight! It's also too tight if you feel throbbing in the bandaged area. For the same reason, don't wear the bandage at night.
Elevation: Let gravity do the work - try to keep the injured limb raised above the level of the heart to prevent fluids from pooling in the inflamed tissues. For an injured leg, prop it up above the hips when lying down. Injured arms can be held up in a sling.

Fit's Tip: Try using RICE but keep in mind that you are not a doctor (well, maybe you are but most of us aren't), so if the injury doesn't seem to be getting any better within 48 hours, it's best to see a doctor.

Injury Prevention: Strong Hips = Strong Knees

FitSugar — Fri, 09 May 2008 05:30:00 -0700

We all know that men and women are different, even in how we exercise. Add to those differences the fact that women are more likely to suffer knee injuries. The difference is structural; the width of our child bearing hips angles the thigh bone (femur) in such a way that it creates some laxity and instability in the knee joint. Not to mention the ebb and flow of hormones women experience monthly can affect knee stability too.

One way to protect your knees is to strengthen your hips, or anatomically speaking your glute med – the muscle that fills in the side of your pelvis (see an image of the muscle here). Having strong glute meds helps to control the thigh bone, which then helps to stabilize the knee joint. Sounds like a win/win situation to me.

To see how to strengthen your hips, just read more.

Side Squats with Theraband

Tie a resistance band around your ankles. Start with red/medium band and work your way up to green/heavy.
Begin standing with feet directly underneath your hips.
Squat halfway down and side step to the right as far as you can manage.
Bring left leg toward right, returning to your starting position.
Step to the right 10 times, then reverse stepping to the left 10 times. Repeat for 3 sets.

Fit's Tips: This is a great exercise for runners and can help prevent patellofemoral pain, aka pain on the outside of the knee. Couple this with rolling out your IT band and you will be good to go. Preventing injuries means you log more miles and stay on the road!

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Cheerleading Leads to Serious Injury

FitSugar — Wed, 05 Aug 2009 03:00:13 -0700

If you've seen Bring It On, then you know cheerleading is serious business. Gymnastic moves and daring lifts are just as important, if not more so, than the symbolic pom-poms. When it comes to serious injuries, cheering is number one and those feats of daring are to blame.

Cheerleading, at both the high school and college levels, was found to cause the majority of catastrophic injuries in a comparison of all sports-related injuries. The study, conducted by National Children's Hospital in Columbus, OH, explains that catastrophic injuries usually involve spinal cord damage, which is indeed serious business.

According to a report released last year by the National Center For Catastrophic Sports Injury Research, injuries sustained by high school cheerleaders in the last 25 years account for just over 65 percent of all catastrophic sports injuries sustained by female high school athletes, and the statistics for college cheerleaders are just as high. This makes women's rugby not seem so rough.

Were you a cheerleader?

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Say Om Not Ow: Injury-Free Yoga Tips

FitSugar — Fri, 14 Aug 2009 08:00:36 -0700

The main reason many of us practice yoga is to increase our flexibility, and the last thing you'd expect is to pull a muscle. Unfortunately yoga injuries can and do happen just as easily as they do in other types of workouts, so keep these tips in mind to prevent yourself from getting hurt.

Spy before you try. Check out the class the week before you take it to make sure the level is right for your ability and needs.
Drop the ego. Don't compare yourself to Polly Pretzel or 17-year-old Sally over there. Everyone's body is different, and you don't want to attempt advanced poses if you're not ready. Nobody's watching you anyway, so who are you trying to impress?
Don't compare yourself to yourself either. Your body changes every day. Maybe last week you pressed all the way up into full backbend, but this week, your back may not be thinking that's such a good idea. Concentrate on how your body feels at that moment.
Move slowly and with complete awareness. Every time you move any part of your body, do it calmly and with intention. Be aware of where your body is and what it's doing at all times.
Learn to use and love props. Blocks, straps, bolsters, and even walls are great support tools to help you modify poses so you don't strain your muscles.

Want to see the other tips? Then read more

Don't push yourself too hard. Yoga is supposed to feel good. It should never hurt or cause strain, so don't force your muscles to stretch to the point of agony, since this is a great way to pull a muscle.
Listen to your body. Sometimes the order or types of poses an instructor is doing won't fit with what your body needs. If your tight hips need to do Pigeon and the entire class is doing handstands, well, then do Pigeon. Also be sure to rest your body when you need to - child's pose is a wonderful thing.
Don't slip. Heated rooms may help keep your muscles warm, but they can also make you sweat, making your mat really slick. Use a regular towel or a Yogitoes Skidless Yoga Mat to absorb any puddles.
Don't be afraid to ask for help. If you're not sure how to get into a pose, don't be afraid to ask the teacher. Sometimes the format of classes makes it feel awkward to talk or ask questions, so if that's the case, just skip the pose and ask the teacher about it after class.

Running Injury: When to See a Doc

FitSugar — Tue, 28 Apr 2009 11:00:00 -0700

So many people I know are into running, whether they're trying to lose weight, reduce stress, or take part in a marathon. The problem is, there are many injuries related to the sport - runner's knee, pulled hamstrings, plantar fasciitis, and shin splints. While strength training and stretching are great ways to prevent an injury, sometimes getting hurt can't be avoided. It's hard to know the difference between a minor torn muscle and a more serious issue. So if you're suffering from pain, here are five ways to know you should see a doctor.

The pain wakes you up at night.
You alter your gait while running to ease the pain.
The pain is constant and you feel it when doing nonrunning activities, such as walking, biking, going up or down stairs, or sitting in the car.
The pain interferes with your day-to-day life.
You feel the pain while running and it lasts more than 10 to 14 days.

If you're experiencing any of these five, schedule an appointment to get a professional's opinion before your injury gets any worse.

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Head injury

admin — Wed, 03 Sep 2008 17:46:40 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

A head injury is any trauma that leads to injury of the scalp, skull, or brain. The injuries can range from a minor bump on the skull to serious brain injury.

Head injury is classified as either closed or open (penetrating).

A closed head injury means you received a hard blow to the head from striking an object.
An open, or penetrating, head injury means you were hit with an object that broke the skull and entered the brain. This usually happens when you move at high speed, such as going through the windshield during a car accident. It can also happen from a gunshot to the head.

There are several types of brain injuries. Two common types of head injuries are:

Concussion, the most common type of traumatic brain injury
Contusion, which is a bruise on the brain

Alternative Names

Brain injury; Head trauma; Contusion

Considerations

Every year, millions of people sustain a head injury. Most of these injuries are minor because the skull provides the brain with considerable protection. The symptoms of minor head injuries usually go away on their own. More than half a million head injuries a year, however, are severe enough to require hospitalization.

Learning to recognize a serious head injury, and implementing basic first aid, can make the difference in saving someone's life.

In patients who have suffered a severe head injury, there is often one or more other organ systems injured. For example, a head injury is sometimes accompanied by a spinal injury.

Causes

Common causes of head injury include traffic accidents, falls, physical assault, and accidents at home, work, outdoors, or while playing sports.

Some head injuries result in prolonged or non-reversible brain damage. This can occur as a result of bleeding inside the brain or forces that damage the brain directly. These more serious head injuries may cause:

Changes in personality, emotions, or mental abilities
Speech and language problems
Loss of sensation, hearing, vision, taste, or smell
Seizures
Paralysis
Coma

Symptoms

The signs of a head injury can occur immediately or develop slowly over several hours. Even if the skull is not fractured, the brain can bang against the inside of the skull and be bruised. (This is called a concussion.) The head may look fine, but complications could result from bleeding inside the skull.

When encountering a person who just had a head injury, try to find out what happened. If he or she cannot tell you, look for clues and ask witnesses. In any serious head trauma, always assume the spinal cord is also injured.

The following symptoms suggest a more serious head injury -- other than a concussion or contusion -- and require emergency medical treatment:

Loss of consciousness, confusion, or drowsiness
Low breathing rate or drop in blood pressure
Convulsions
Fracture in the skull or face, facial bruising, swelling at the site of the injury, or scalp wound
Fluid drainage from nose, mouth, or ears (may be clear or bloody)
Severe headache
Initial improvement followed by worsening symptoms
Irritability (especially in children), personality changes, or unusual behavior
Restlessness, clumsiness, lack of coordination
Slurred speech or blurred vision
Inability to move one or more limbs
Stiff neck or vomiting
Pupil changes
Inability to hear, see, taste, or smell

First Aid

Get medical help immediately if the person:

Becomes unusually drowsy
Develops a severe headache or stiff neck
Vomits more than once
Loses consciousness (even if brief)
Behaves abnormally

For a moderate to severe head injury, take the following steps:

Call 911.
Check the person's airway, breathing, and circulation. If necessary, begin rescue breathing and CPR.
If the person's breathing and heart rate are normal but the person is unconscious, treat as if there is a spinal injury. Stabilize the head and neck by placing your hands on both sides of the person's head, keeping the head in line with the spine and preventing movement. Wait for medical help.
Stop any bleeding by firmly pressing a clean cloth on the wound. If the injury is serious, be careful not to move the person's head. If blood soaks through the cloth, DO NOT remove it. Place another cloth over the first one.
If you suspect a skull fracture, DO NOT apply direct pressure to the bleeding site, and DO NOT remove any debris from the wound. Cover the wound with sterile gauze dressing.
If the person is vomiting, roll the head, neck, and body as one unit to prevent choking. This still protects the spine, which you must always assume is injured in the case of a head injury. (Children often vomit ONCE after a head injury. This may not be a problem, but call a doctor for further guidance.)
Apply ice packs to swollen areas.

For a mild head injury, no specific treatment may be needed. However, closely watch the person for any concerning symptoms over the next 24 hours. The symptoms of a serious head injury can be delayed. While the person is sleeping, wake him or her every 2 to 3 hours and ask simple questions to check alertness, such as "What is your name?"

If a child begins to play or run immediately after getting a bump on the head, serious injury is unlikely. However, as with anyone with a head injury, closely watch the child for 24 hours after the incident.

Over-the-counter pain medicine (like acetaminophen or ibuprofen) may be used for a mild headache. DO NOT take aspirin, because it can increase the risk of bleeding.

Do Not

DO NOT wash a head wound that is deep or bleeding a lot.
DO NOT remove any object sticking out of a wound.
DO NOT move the person unless absolutely necessary.
DO NOT shake the person if he or she seems dazed.
DO NOT remove a helmet if you suspect a serious head injury.
DO NOT pick up a fallen child with any sign of head injury.
DO NOT drink alcohol within 48 hours of a serious head injury.

Call immediately for emergency medical assistance if

Call 911 if:

There is severe head or facial bleeding.
The person is confused, drowsy, lethargic, or unconscious.
The person stops breathing.
You suspect a serious head or neck injury or the person develops any symptoms of a serious head injury.

Prevention

Always use safety equipment during activities that could result in head injury. These include seat belts, bicycle or motorcycle helmets, and hard hats.
Obey traffic signals when riding a bicycle. Be predictable so that other drivers will be able to determine your course.
Be visible. DO NOT ride a bicycle at night.
Use age-appropriate car seats or boosters for babies and young children.
Make sure that children have a safe area in which to play.
Supervise children of any age.
DO NOT drink and drive, and DO NOT allow yourself to be driven by someone who you know or suspect has been drinking alcohol.

References

Heegaard WG, Biros MH. Head. In: Marx J. Rosen’s Emergency Medicine: Concepts and Clinical Practice. 6th ed. St. Louis, Mo: Mosby; 2006: chap. 38.

Atabaki SM. Pediatric head injury. Pediatr Rev. 2007 Jun;28(6):215-24.

Review Date: 6/9/2008

Reviewed By: John E. Duldner, Jr., MD, MS, Assistant Professor of Emergency Medicine Director of Research, Department of Emergency Medicine Akron General Medical Center and Northeastern Ohio Universities College of Medicine. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

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Run Barefoot and Avoid Running Injuries?

FitSugar — Wed, 07 Oct 2009 10:00:04 -0700

The idea of running barefoot seems like some new age, hippie movement to get people to be free in their bare skin. Or some eco-friendly push to persuade people to forgo sneakers so they don't end up in landfills. Although the freedom and environmental arguments for barefoot running are valid, Christopher McDougall, author of the best-selling book Born to Run, believes running without sneakers could be the answer to preventing shin splints, knee pain, and other running injuries.

After suffering many an injury himself, he set out with the question, "Why does my foot hurt?" In his journey to answer that question, he discovered the Tarahumara Indians of Mexico’s Copper Canyons. They run hundreds of miles at a time with only thin, homemade sandals on their feet, and don't suffer any of the injuries that the rest of us runners do. After running with them, he realized the secret was ditching his sneaks, and since then, he's been injury-free. McDougall believes today's high-tech sneakers "warp our natural stride, encourage bad form, and lead to injuries."

To hear more about barefoot running, keep reading

FitSugar

Which Running Injuries Have You Endured?

Hazardous Summertime Sports

Sprain vs. Strain

For Minor Bumps and Bruises Use R.I.C.E.

Injury Prevention: Strong Hips = Strong Knees

Cheerleading Leads to Serious Injury

Say Om Not Ow: Injury-Free Yoga Tips

Running Injury: When to See a Doc

Head injury

Overview

Illustrations

Definition

Alternative Names

Considerations

Causes

Symptoms

First Aid

Do Not

Call immediately for emergency medical assistance if

Prevention

References

Run Barefoot and Avoid Running Injuries?