Why morning jogging, yoga and gym work are dangerous
'29.07.2022'
Source: health.mail.ru
We often hear that sport is health. This is hard to argue with, especially if you have a workout plan and goals. But the more progress, the stronger the load, which means that the risks also grow. "Mail.ru Health" talks about the most common injuries in popular sports.
If you have been playing football since childhood or have been participating in city races for several years, then you know for sure that even an amateur can get seriously injured. In this situation, you should immediately consult a doctor, even if this measure seems unnecessary at first.
We must remember that treatment at the level of professional athletes is available to few, so you need to try not to get into such a situation. Let's highlight the most typical injuries in popular sports.
Running
When we talk about running, we usually mean long (stay) distances. From this point of view, the load is more even here than in football, where acceleration alternates with stride and fight for the ball. According to a study by Canadian clinic pt Health, 57% of all runners' problems are related to the knees. Pain in this area when running is already a reason to see a doctor, even if nothing bothers you while walking.
According to statistics from the British Journal of Sports Medicine, knees account for up to 50% of all injuries; followed by injuries to the foot (up to 39%), hip (up to 38%) and the area between the knee and ankle (up to 32%). A common problem is dull heel pain during and after exercise. The cause can be damage to the Achilles tendon due to its constant stretching and narrowing. Plantar fasciitis can be another cause of discomfort. From stress, your foot receives heavy loads and, as a result, the structure of the fascia - peri-muscle tissue is disrupted. Symptoms of fasciitis include pain in the heel and arch of the foot, as well as bruising.
Among the causes of injury, recent studies highlight excess weight, uncomfortable shoes, weak hip muscles, diet and too hard surfaces (asphalt, track). British scientists called a soft landing with every step a good way to avoid injury.
Gym
The desire to be not only fit, but pumped up has always led many people to gyms. Intense training has a different effect on the body and leads to other injuries than running. Shoulder, elbow and wrist joints, their muscles and tendons are often injured. Moreover, pain and swelling may appear only the next day after exertion.
A pinched nerve is a common consequence of strength training. It causes numbness, tingling, or pain.
As a prophylaxis, it is advisable to avoid the same type of flexion movements and monitor ligament microtrauma, use wristbands, elastic bandages, kinesio taping.
A deformed joint, swelling, sharp pain are signs of dislocation. It most often occurs in the shoulder joint. A particular insidiousness is that this type of injury can recur in 65% of cases.
General recommendations for visitors to gyms: always do a warm-up before the main exercises, gradually increase the weight, use the insurance of your comrades during weightlifting approaches. If you are a beginner, then do not skimp on the coach: he will help you plan your workouts and determine their intensity.
On the subject: Turtle Neck Syndrome: How to Get Rid of Neck Pain
Yoga
In addition to personal search, yoga seeks to develop the flexibility of the body. If the spiritual part is a priority for you, then before starting the loads, consult with your doctor about their possible impact on your body.
Despite its positive reputation, yoga can be more traumatic than any traditional sport, because trained people often come to football or running, both mentally and physically.
Excessively long stay in unusual positions can lead to pinching of one or another nerve ending, which is fraught with neuropathy. And this becomes clear not immediately. There are also cases when young people received head injuries not due to mechanical blows, but because of the rapid sweeping movements of the neck.
Reasonable exercise limits should be observed, and remember that many poses are designed for experienced and trained people.
Футбол
Football is a team and contact sport that is fraught with various types of injuries. The most common injuries are to the legs, especially to the ligaments of the knee joint (cruciate ligaments, lateral ligaments). Everyday “tuck your leg”, “stumble”, “uncomfortable landing after a jump” can leave you in a cast for a long time, and in the event of a full rupture, recovery will drag on for many months, and cases of mandatory surgical treatment (arthroscopy) are not uncommon. The back of the thigh is also at risk: it can be overstretched during acceleration. Mixed loads of football players are dangerous by damage to their own ligament of the patella and adductor muscles of the thigh and groin muscles.
Remember, too, that it's important to choose the right footwear for the surface you're training or playing on. The wrong choice of footwear can create excessive sliding on the surface, leading to falls and, as a result, injury.
Volleyball
This non-contact team sport also has a number of specific injuries. First of all, the most common injury is the tucking of the foot inward, and injuries of the fingers are not uncommon. One of the most common situations is getting the ball into the outstretched finger when blocking an opponent's kick. This is usually classified as a sprain. However, dislocations and fractures are not uncommon. Therefore, an important prelude to the game is the careful taping of all fingers of both hands with a special elastic band.
Knee problems become frequent companions of amateur volleyball players. Among fatigue injuries tendonitis (inflammation) of the patellar ligament predominates, and cruciate ligament rupture is in the lead in acute injuries.
Unfortunately, a common thing in volleyball is the landing on the foot of a teammate or even an opponent while playing at the net and, as a result, an injury (fracture) of the ankles.
On the subject: 6 rules for wearing heels so that your legs do not hurt
Snowboarding and skiing
According to statistics from the US National Library of Medicine, 57% of skiers and 46% of snowboarders of the total number of victims are admitted to hospitals with head injuries. Also among the leaders are injuries to the chest (37%), abdomen (35%) and spine (29%).
Alpine skiing is especially dangerous: the athlete accelerates to 250 km / h. For comparison: the speed of free fall of a person is 200 km/h. Therefore, any wrong movement or unexpected section of the track can lead to fractures or even become fatal.
Specific injuries in these sports are associated with frequent falls. Among them are injuries of soft parts of the body, bruises, fractures, sprains.
To avoid disastrous consequences, you should start learning snowboarding and skiing, especially mountain skiing, with an experienced instructor, even if it seems expensive and useless to you.
The main thing is movement
It doesn't matter which sport you prefer. WHO recommends that adults get at least 2,5 hours of physical activity per week. In a broad sense, this includes sports, and "agrofitness" in the country, and general cleaning of the house, and even a walk in the park.
But don't stop there. Sports activities strengthen muscles, improve the functioning of the heart and lungs, and also provide an opportunity to compete with friends and just chat. The main thing is not to overdo it. Take care of yourself!
The material is published for educational purposes and is not a recommendation. ForumDaily Woman is not responsible for any diagnosis made by the reader based on the materials of the site, as well as for the consequences of self-medication, and may not share the point of view of the author or expert.
