Caring for Common Exercise Injuries

All exercisers face the risk of injury. Proper care for your injury will allow you to return to your normal exercise routine as soon as possible. Some exercise injuries merely require self-care treatment. However, other injuries require proper first aid treatment or possibly professional medical diagnosis and treatment. Apply first aid as soon as you incur and injury. Immediate treatment quickens the healing process and may allow you to return to activity sooner rather than later.

RICE
A very effective first aid treatment for most exercise injuries is known as RICE. RICE is an acronym for Rest, Ice, Compression, and Elevation.
Rest
Stop using the injured area as soon as you experience pain.
Ice
Ice reduces swelling and alleviates pain. Apply ice immediately to the injured are for 15 to 20 minutes several times a day for the first 24-48 hours after the injury has occurred. Let the injured body part regain its normal body temperature between icings.
Compression
Firmly wrap the injured body part with an elastic or compression bandage between icings. For leg or arm injuries always start at the toes or fingers and wrap toward your heart. A change in color or sensation in the extremities may mean the bandage is wrapped too tightly.
Elevation
Raise the injured body part above heart level to decrease the blood supply to the injured area.

Common Self-Care Injuries
The following injuries may require first aid treatment.
Muscle cramp

• Symptoms: painful, spasmodic contraction
• Fatigue; muscle tightness; fluid, salt, or potassium imbalance
• Treatment: gently stretch or massage area

Muscle strain

• Symptoms: muscle tenderness and possible swelling
• Cause: sudden contraction of muscle; poor flexibility; inadequate warm-up
• Treatment: RICE; see physician if it does not improve within 1 week

Blister

• Symptoms: visible raised area filled with fluid
• Cause: friction caused by poorly fitting footwear or repetitive actions
• Treatment: Allow the blister to dry and leave the skin on for protection. Clip away the dead skin once new skin has formed. Do not pop the blister unless it interferes with your daily activity to the point that it absolutely needs to be drained.

Shin splints

• Symptoms: pain on the front of the lower leg; possible swelling
• Cause: jogging or jumping on hard surfaces; improper shoes; muscle imbalance; poor running surfaces; abrupt changes in training routine
• Treatment: RICE; see a physician if the pain persists for multiple weeks

Common Injuries Requiring Medical Attention
Injuries that require medical attention are often incurred from repeated motions that are aggravated over time or are caused by a traumatic event.
Ankle sprain

• Symptoms: swelling, inflammation, bruising, tenderness
• Cause: unstable landing; rolling over on ankle
• Treatment: Ice immediately; RICE; see physician if it is painful to stand or walk on after 24 hours or if you have shooting pains (especially while sleeping)

Plantar fascitis

• Symptoms: chronic pain and inflammation of the foot, especially the heel; arch pain
• Cause: overuse
• Treatment: RICE; stretch by pulling your toes back (see picture below); see physician

Achilles tendonitis

• Symptoms: pain, inflammation of the Achilles tendon (back of your ankle)
• Cause: overuse; constantly wearing heels
• Treatment: RICE; stretch (see below); see physician

Chondromalacia patella

• Symptoms: pain in the knees when walking, running, or stair climbing
• Cause: improper shoes; poor running surfaces; abrupt changes in training routine; muscle imbalances
• Treatment: RICE; see physician

Patellar tendonitis

• Symptoms: pain, tenderness, and inflammation below kneecap
• Cause: repetitive jumping and landing activities
• Treatment: RICE; see physician

Stress fracture

• Symptoms: chronic pain and swelling
• Cause: repetitive jogging, jumping, and landing; exercising too much, too soon after a period of inactivity
• Treatment: Rest; see physician