first_imgHave ave you noticed how an injurya muscle sprain or pullleft untended to for a long time, comes back to haunt you in another part of your body? Its no surprise since our bones and muscles are linked to one another. An injury in one muscle changes the biomechanics of the surrounding muscles, forcing them to function in a way they are not designed to. So dont ignore that twinge. Learn how to tackle common exercise injuries that often come hand in hand.PAIN IN YOUR KNEES COULD BE CAUSED BY WEAK HIP MUSCLES WHY: Your legs, particularly at the hip and knee joints, need to be stabilised during walking or running. Weak hip muscles can lead to poor hip stability, which in turn can result in a change in the mechanics of the kneecap while the knee bends and straightens,?? explains Delhi-based physiotherapist Bela Sethi. This leads to pain in your knees. The hamstrings, glutes and abdominals are the major muscle groups that work on the hip and knee. So any abnormality in the functioning of these muscles can affect both these joints.STRENGTHEN YOUR HIPS: For a strong hip, strengthen the hip stabiliser muscles, which include the abductors, extensors (glutes) and the external rotators. Start Thera-Band exercises to strengthen these muscles,?? says Sethi. Avoid fast walking, running and jumping until your hip musculature gains back strength. PROTECT YOUR KNEE: You need to be extra cautious about your knees if you have a weak hip. Apart from strengthening the muscles around the hip, you need to go for customised orthotics to maintain proper gait,?? says Anand Gangwal, director, Prime Physio Therapy and Rehabilitation Clinic, Pune. Ask your trainer to include knee-strengthening workouts in your regime and make sure you restrict your movement within the pain-free range,?? says Mumbai-based Reebok master trainer Vinata Shetty. Squats, lunges and step-ups should also be avoided depending on the severity of the pain,?? says Gangwal.SHIN SPLINTS COULD BE CAUSED BY TIGHT ACHILLES TENDON WHY: Tendo achilles (TA), the tendon at the posterior of the heel, is one of the muscles that takes a lot of load while you work out. So when this muscle gets tight, the range of motion of your ankles gets limited increasing the impact pressure on the shin bone. If left unattended, the chronic tension in the TA might lead to shin splints,?? says Harmeet Bawa, a sports physiotherapist with Safdarjang Hospital, New Delhi. RELAX YOUR TA: Light stretches will help. Perform exercises on unstable surfaces or focus on Pilates-based exercises to strengthen them. Flexion, extension, and inversion of the foot along with adequate warm-up and stretching of calf muscles will also be good,?? says Mumbai-based sports medicine expert Dr Mahesh Jukar. PROTECT YOUR SHIN BONE: Keep your shin bones strong by strengthening the muscles in front of the lower limb. Also, make sure you replace your shoes after walking 500 to 600 km. Look for footwear with the correct shape, cushioning and shock absorption. Also, avoid uphill activities,?? says Jukar.LOWER BACK PAIN COULD BE CAUSED BY WEAK ABDOMINAL MUSCLESWHY: Abdominal workouts form the core of most exercise regimens. So weak abs may be a recipe for disaster, especially for your lower back. Weak ab muscles are unable to support your spine increasing the compressive stress on the inter-vertebral joints. This pushes the inter-vertebral disc posteriorly, resulting in backache,?? explains Jukar. STRENGTHEN YOUR AB MUSCLES: Focus on ab-strengthening exercises such as crunches, side raises, side holds and prone holds,?? says Shetty. Avoid heavy lifting if you have weak abs. If you must, always bend at the knees and keep the spine in a neutral position, keeping the load close to the body while lifting it,?? suggests Jukar. Dont do sit-ups, back bends and unsupported forward flexion with weak abs. PROTECT YOUR LOWER BACK: Strengthen your spine with exercises such as the bridge, cobra pose and back extension to keep pain at bay. Complement these with tucks, crunches, obliques and planks. Once you feel pain, take adequate rest and proper medication. Go slow when you restart,?? advises Jukar.ACHY SOLES COULD BE CAUSED BY STIFF CALF MUSCLESWHY: Stiffness in your calf muscles can be a result of overuse due to excessive working out, weak glutes or hamstrings. Tight calves may result in plantar fasciitis inflammation of plantar fascia, the connective tissues originating from your sole. Since plantar fascia and calf muscles are attached to your sole, tight calf muscles put a strain on the latter, leading to pain in the region,?? explains Bawa. RELAX YOUR CALF MUSCLES: Stretching will relax them. Avoid wearing heels all the time. Alternate them with flats,?? says Bawa. Avoid running with injured calf muscles. As running requires you to be on your toes for long, your calf muscles remain tense,?? explains Prachi Agarwal, fitness expert and co-founder of Fitho, a fitness and wellness centre in New Delhi. P R O T E C T YO U R SOLE : Always use arch support. An injured plantar fascia can be cured by a combination of antiinflammatory and pain medication and physiotherapy. Self massage with a ball will also help. In extreme cases, plantar fasciotomy may be suggested. It is a minimally invasive outpatient surgical procedure done with an endoscope,?? explains Bawa. Avoid running on hard surfaces,?? says Agarwal.SHOULDER INJURIES COULD BE CAUSED BY STIFF GLUTESWHY: You may feel stiffness of the glutes if there is an improper counter-hip rotation during your workouts or a dysfunction of your sacroiliac jointthe joint between the sacrum and the ilium of the pelvis. Left untreated, it may lead to rotator cuff (shoulder muscles) injury. When glutes tighten up, the lower back muscles get stiff too, limiting the counter rotation of hip and shoulders. To compensate for this, the lat, rhomboid and trapezius muscles start overworking which makes them stiff as well. This in turn makes certain rotator cuff muscles stiff, leading to injuries,?? explains Mumbai-based sports scientist Shayamal Vallabhjee.RELAX YOUR GLUTES: Glute stretches will prevent the muscles from tightening. Always avoid lunges and high-intensity workouts if you have stiff glutes,?? says Vallabhjee. In case of severe pain, your physiotherapist may advise hip mobilisation techniques or a myofascial release (a soft tissue therapy) and acupuncture,?? he adds.PROTECT YOUR SHOULDER: Proper treatment of the glutes will automatically guard your rotator cuffs. But you should also practise some strengthening exercises such as external and internal rotation of the shoulder to prevent any injuries. Rest is the only treatment. But in case of severe pain your doctor may prescribe antiinflammatory drugs and suggest infrared radiation,?? says Jukar. As part of rehabilitation, you must include Thera-Band exercises and stretching of chest, upper back and deltoid (shoulder) muscles. Also, avoid overhead exercises until your rotator cuff injury is cured.TENNIS ELBOW COULD BE CAUSED BY SHOULDER PAINWHY: Repetitive a rm movements during your workouts lead to shoulder injuries. If you continue working out with a weak shoulder, you tend to generate excessive force from the elbow to protect your shoulders,?? explains Gangwal. This leads to the overuse of elbow muscles, leading to soreness of the outer elbow, a condition commonly known as tennis elbowSTRENGTHEN YOUR SHOULDER MUSCLES:Include seated row, prone shrugs and Thera-Band exercises in your routine,?? says Gangwal. Rotator cuff workouts (for example, a side lying external shoulder rotation with dumb-bells) will also help. Avoid all overhead exercises if you have injured shoulders,?? advises Delhi-based or thopaedic surgeon Dr Pushpinder Bajaj. PROTECT YOUR ELBOWS: Keep your elbow muscles strong with clockwise and anti-clockwise dumb-bell curls,?? says Bajaj. There are a range of physiotherapies including electrotherapy and interferential therapy to treat a sore elbow. Avoid bench presses, dumb-bell presses and extended row exercises.advertisementadvertisementadvertisementlast_img

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