Kenneth Gardner - FITNESS CLUB

Physically active people sustain injuries from time to time. They are more prone to some injuries than others. Some of the injuries are external and result in the exposure of superficial and underlying tissues. Others can be internal and unexposed with no breaking of the skin. Some injuries are acute; they occur suddenly and last for a short time, while others occur gradually over a long period of time as a result of a series of small acute injuries.

Sprains and strains are sustained due to stretching and are aptly described as stretch injuries. Stretch injuries to the muscles are called strains, while stretch injuries to the ligaments are called sprains.

Back and thigh strains

Strains are commonly referred to as pulled muscle. In a strain, the muscle fibres are torn as well as the other tissues that surround the muscles. Strains can be sustained because of abnormal muscle contraction especially when opposing muscle actions are being coordinated.

Strains have also been attributed to an imbalance of the minerals in the muscles because of excess water loss such as what happens when we sweat excessively, while exercising in a hot environment. This underscores the need to keep ourselves well hydrated during our exercise routine.

Fatigue and the associated chemical changes that take place in our blood chemistry are also considered as major contributors to the development of a strain, thus the need for the prudent management of fatigue when exercising. When there is an imbalance in the comparative strength and development of muscles, strains are likely to be sustained during intense physical activity.

Strains tend to have an affinity for the muscles on the front and back of the thighs, the groin and our back, especially the lower back. Sprains also tend to be predisposed to the improper use of the muscles. This is quite common when poor techniques are used in lifting weights and using the wrong or weak muscles in the process.

Sprains

Sprains primarily result from a traumatic joint twist that causes excessive stretching or tearing of ligaments and the connective tissues at the site of the injury. Sprains occur more so when joints are forced beyond their normal anatomical limits; the tissues that surround the joints become damaged and this causes an influx of body fluids, which leads to swelling. The area experiences an increase in its temperature and becomes painful, sensitive and tender when touched. Some degree of skin discoloration also becomes apparent. Joints such the ankles, knees, shoulders, elbows and wrists are more prone to sprains.

Rest and ice

Strains and sprains can be categorised as a first-, second- or third-degree injury, indicating the degree of severity of damage to the tissues. The recommended treatment for both conditions is rest and the application of ice intermittently in the formative stage.

The RICE procedure is indicated here. The injury should be Rested, Iced, Compressed and Elevated. As soon as the threshold to pain becomes tolerable, a gradual rehabilitation exercise programme should commence . The programme should stress the need to fully extend or flex the joint(s) concerned. The commencement of vigorous activities can be pursued, guided by the rate of recovery to avoid re-injury.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.