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Tips for Preventing Muscle Strains

[3 Jul 2010 | No Comments | 0 views | Author: Dee Braun, DrR, CA, CCT]
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Tips For Preventing Muscle StrainsOur bones have both muscles and tendons attached to them. Without muscles and tendons we would find it incredibly difficult to move around. Sometimes we unwittingly move our bodies too far in one direction and a muscle strain occurs.

What happens is that the muscle and tendon are pulling in one direction while you are pulling in the other direction. A sprain is very different when only the ligament is involved.

People who choose to participate in sports are more likely to suffer a muscle strain but that does not mean it cannot happen to any of us at anytime. You can easily strain a muscle by slipping on the ice and trying to catch yourself or while playing a friendly game of backyard football. Telltale signs that you have strained something are severe pain, swelling, weakness in the muscle or spasms.

It is really easy to strain muscles in your legs and back. These are the two most common types of injuries. Tendonitis is also well known for it’s ability to cause muscle strains. It is characterized by a tendon becoming inflammed. Other types of strains include forearm and elbow injuries.

After the injury, you might want to consider some type of rehabilitation to be sure that you have a full range of motion that will not cause you problems in the future. Strengthening the muscles involved will be your number one defense against future problems and building strength does not happen overnight.

The types of exercises that you should use include core and balance exercises. Pre-habilitation exercises will also prove to be very useful. If you choose running as one of your primary exercises then you should make sure that the surface you are running on is even and that you are wearing shoes which give plenty of support to your ankles. Tendonitis is often a problem in runners so maybe you should consider speed walking. It is much easier on your ankles and knees.

If you are having a bad day and in plenty of pain then you should not participate in any sports or exercise. Give your body a break and let it recover!

You should not try to rush into a sport, for example basketball. If you plan to play full court basketball then you should spend a few months jogging or running before you attempt any games. Before you do any type of exercise make sure that you warm up thoroughly. During sporting events make sure that you wear the proper safety equipment.

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