We live in a fast-paced world. We want results and we want them quickly. So it’s tempting, when you’re beginning any kind of exercise routine, to go too far and too fast.
However, each year orthopaedic surgeons treat injuries that are the result of people who have failed to build up their fitness routines gradually. So, if you’re inspired by the longer nights and warmer weather, here’s why it’s important to go at the pace that is right for your body when you begin your spring exercise regime.
What happens if you push yourself too far and too fast?
If you push your body before it is fully warmed up, or you make your joints work more intensively or for longer than they are ready for, you put yourself at risk of overuse injuries such as sprains, strains and stress fractures. And, once you are injured, you won’t be able to continue with your exercise regime, so you risk losing the fitness you have built up and frustration while you wait for your body to heal.
What are overuse injuries?
Sprains affect the ligaments (the tissues that connect the joints), which may tear if they are overstretched or twisted. Sprains most commonly affect the ankles and knees.
Strains affect the muscles which can become overstretched or torn. Strains most commonly affect the back, hips, legs, knees and feet.
Stress fractures are tiny evolving cracks in the bone that are caused by overuse. If you do too much physical activity or carry out a repetitive activity, you place the bones under stress and this can cause tiny hairline fractures as the bones do not have enough time for repair between exercise/stress episodes. Stress fractures commonly affect the foot, heel or lower leg, but can also occur in the pelvis and hips. They account for roughly 20% of all sport-related injuries. Those who are particularly at risk include endurance athletes, runners, tennis players and gymnasts.
Symptoms of strains, sprains and stress fractures
Strains and sprains vary in severity. Symptoms typically include pain, swelling, bruising or weakness in the affected area. You may be unable to put weight on the injury and sometimes you might experience cramping. Stress fractures are characterised by pain that starts or worsens when you carry out physical activity and that lessens but doesn’t go away once the activity stops. In some cases, the pain may be continuous. The affected area feels tender to the touch and may be warm or swollen.
Treating strains, sprains and stress fractures
Some minor strains and sprains can be treated at home using the RICE method (rest, ice, compression, elevation) and painkilling medication. More serious injuries will require medical attention. Following a physical examination, you may be offered diagnostic testing, such as an X-ray, MRI scan or CT scan. If you have a stress fracture, you may need to wear a cast, boot or special shoe to support the damaged area and reduce pressure. You may also benefit from using crutches. Most stress fractures don’t need surgery, however you may require surgery if the symptoms are severe or you develop complications. An operation with internal fixation involves using metal plates or pins/rods to hold the bones together while they heal.
Most sprains or strains heal by themselves within a few weeks. You may need physiotherapy if the recovery takes longer than usual and it can help you regain your strength and range of motion.
How to avoid overuse injuries
Understanding how overuse injuries occur is a good place to begin. These are all common reasons why you might develop this type of injury, with suggestions on how to avoid getting injured:
- Training too often without taking proper rest breaks.
To avoid injury: Schedule regular rest days to prevent burnout and vary the type of sporting activity you do to give your bones and soft tissues a break and avoid muscle imbalances. Make sure you listen to your body and rest if you need to.
- Suddenly increasing the duration or intensity of your workouts.
To avoid injury: Build up gradually so your body has time to adapt and develop endurance. A slow build-up will enable your muscles to develop strength and allow you to build your confidence and fitness. Develop realistic goals and work towards them.
- Poor technique or starting a new sport without the right training or equipment.
To avoid injury: Get proper coaching so you develop good technique and get the most from your exercise. Make sure you use the right equipment and footwear. Starting something new can keep your motivation alive and give your body a rest but make sure you choose a fitness activity that you enjoy and will stick to. Exercising with friends can be helpful.
- Running or standing for extended periods on a hard surface.
To avoid injury: If you normally train on an indoor track, suddenly switching to road running can cause problems so transition gradually.
- Failing to warm up properly.
To avoid injury: Ensure you have a proper warm-up and cool-down routine as part of your exercise programme.
Regular exercise is an important part of building a healthy lifestyle, alongside good nutrition, regular hydration and getting enough sleep. If you are unfortunate enough to injure yourself while exercising, give yourself time to rest and recover.
We provide specialist diagnosis and treatment for sports-related injuries – contact us for details.
Talk to an orthopaedic consultant | Cambridge
We are always happy to provide information and guidance about the various treatment options, both surgical and non-surgical, including Mako robotic arm assisted surgery and conventional surgery.
For more information, please contact us.
Our consultation fees are clearly presented here.
For your convenience, we offer appointments at both Nuffield Hospital Cambridge and Spire Cambridge Lea Hospital.
