Avoid Home Workout Injuries

Atlanta Women's Health Physical TherapistsAs another wave of restrictions hits the country and people are once again keeping fit by working out at home, it is important to be aware of the risks involved. Working out at home is convenient and some people may choose to continue this practice whether or not the gym is available. If you are one of the many people enjoy home workouts, do it safely to avoid the injuries most commonly associated with these activities.

Strains and Sprains

Fortunately, most of the injuries sustained during the workout are minor. They mainly consist of strains and sprains. These injuries most often occur when individuals are lifting weights, jogging or running. For example, some of the most frequent injuries are:

  • Shin splints – This running injury happens to the infrequent runner. If you have not been active for a while and you do not stretch and warm up your muscles before running, you may experience this condition. Small tears in the lower leg muscles develop due to overloading the shinbone or tendons. Throbbing, aching and sensitivity along the inside of the shin are telltale signs.
  • Ankle sprains – Make sure the surface you are walking or running on is even, otherwise you could sprain your ankle. Usually this injury is minor but swelling, pain and limited range of motion can still keep you on the bench.
  • Hip pain – Strained hip flexors can develop muscle spasms, resulting in pain. You may also experience swelling and bruising in the hip area. Zumba classes and excessive uphill running are often cited as sources of this type of pain.
  • Rotator cuff strain – Your rotator cuff is comprised of different small muscles in the shoulder joint. If you lift weights improperly, you could injure these muscles by straining them. This most often occurs when the rotator cuff is not engaged properly on the upward pull. Inflammation and swelling of the tendon are symptoms.

You can avoid these problems by working with a professional and learning the correct moves to avoid injury. If you do strain or sprain a muscle, you can usually treat it at home.

For Minor Sprains and Strains

Rest, Ice, Compress, Elevate, or R.I.C.E., are the four steps to take when you experience a strained or sprained muscle. The muscle is weakest right after the injury, so it is important to rest. Give the muscle time to heal.

Ice will help reduce the swelling and discomfort. If you always keep an ice pack in the freezer, you will be ready for these minor injuries. If you do not have one handy, a bag of frozen peas or a bag of crushed rice will also work well.

Compress the injured area by wrapping it with an elastic bandage. This provides support, helps fluid drainage and it reduces the swelling. Avoid wrapping too tightly. Elevating the injury to heart level will also help keep swelling down.

Continue with your home remedies for 2 to 3 days and if necessary, you can use over-the-counter pain relievers to help manage the pain. Avoid heat for the first few days. After that, you can alternate between ice and heat.

Contact Sovereign Rehabilitation if the injury is severe or non-responsive to your home treatment.

Posted on behalf of Sovereign Rehabilitation

Sovereign Rehabilitation – Atlanta Physical Therapist
5555 Peachtree Dunwoody Rd, Suite 225
Atlanta, GA 30342
Phone: (404) 835-3340
For our patients’ convenience, we offer 14 locations to serve you.