Routine exercise is one of the pillars of a healthy lifestyle. Daily physical activity can help fend off a host of issues that can adversely affect quality of life and long-term health. But exercise carries the possibility of injury, and avoiding injuries involves both recognition of that risk and knowledge of what can be done to avoid issues that can sideline individuals looking to physical activity as a means to staying healthy.
Shoulder injuries
The National Institute of Arthritis and Musculoskeletal and Skin Diseases notes that exercises and sports that involve repetitive motion can contribute to various shoulder injuries. For example, an impingement can occur when the top of the shoulder blade applies pressure to the soft tissue beneath as the arm is lifted. Swimming is a highly effective and beneficial exercise, but the NIAMS notes it can increase the risk for impingement. The Cleveland Clinic notes that shoulder impingements may be classified as rotator cuff tendinitis, shoulder bursitis or acromion deformity, while adding that impingements are estimated to be responsible for around half of all instances of shoulder pain. Shoulder impingement prevention strategies include warming up and cooling down prior to exercising. Such an approach can loosen muscles and prepare them for exercise. In addition, the Cleveland Clinic advises wearing the right attire for exercise and urges individuals to stop exercising the moment they feel pain. If pain persists, visit a health care provider before exercising again.
Elbow injuries
Elbow injuries also are common among individuals who engage in activities that require repetitive use. Such injuries may include tennis elbow, which is caused by the development of small tears in the tendons of the elbow that can wear them down and result in painful inflammation, and golfer’s elbow, which begins with pain in the inner part of the elbow but can spread to the forearm and wrist. The names of such injuries suggest tennis players and golfers are particularly vulnerable to them, but various physical therapy experts note that repetitive activities such as weightlifting can contribute to these conditions as well. Orthopedic professionals emphasize the importance of stretching arm and hand muscles regularly to reduce the risk of elbow injuries. In addition, avoiding overuse, which can happen when physically active individuals do not incorporate off days into their workout regimens, can help to reduce risk for elbow injuries.
Knee injuries
The NIAMS notes that the joints are particularly susceptible to injury since so much is asked of them, particularly during physical activities. So it’s no surprise that knee injuries join issues affecting the shoulders and elbows among the concerns physically active individuals must be aware of. According to the NIAMS, a torn anterior cruciate ligament (ACL) can occur when the knee is overextended or twisted, while runner’s knee affects runners, hikers and cyclists and causes pain or tenderness under the kneecap or at the front of the knee. Torn ACLs might be most associated with physically active individuals who play sports like soccer and basketball, but improper form while lifting weights also can put stress on the knee, potentially leading to a tear in the ligament. Johns Hopkins Medicine recommends various strategies to individuals hoping to reduce their risk for runner’s knee, including stretching before and after physical activity and running leaning forward with knees bent.
