{"id":1205,"date":"2019-08-30T11:17:22","date_gmt":"2019-08-30T05:47:22","guid":{"rendered":"https:\/\/www.starimagingindia.com\/contact\/?p=1205"},"modified":"2019-08-30T11:22:19","modified_gmt":"2019-08-30T05:52:19","slug":"common-exercise-related-injuries-and-how-to-avoid-them","status":"publish","type":"post","link":"https:\/\/starimagingindia.com\/BI-Course24-Registration\/common-exercise-related-injuries-and-how-to-avoid-them\/","title":{"rendered":"Common exercise-related injuries and how to avoid them"},"content":{"rendered":"<p><section class=\"kc-elm kc-css-393056 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-625690 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-183237 kc_text_block\"><\/p>\n<p>At Star Imaging, we\u2019ve often treated patients who require an MRI to diagnose a sports or exercise-related injury. However, even though we\u2019re equipped with the world\u2019s most advanced scanners and specialized radiologists who can provide an accurate diagnosis of your injury, we\u2019re the first ones to say that prevention is better than cure.<\/p>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-407189 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-846786 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-130267 kc_text_block\"><\/p>\n<p>Sports injuries are painful, and often, you can take a while to regain full mobility. Here are three of the most common injuries and how to avoid them so that you stay safe while exercising or playing sports.<\/p>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-897296 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-373362 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-970704 kc_text_block\"><\/p>\n<h4><strong>Strained back:<\/strong><\/h4>\n<p>This is the most common injury. Many people have weak back muscles, thanks to prolonged hours hunched over their laptops and other lifestyle habits.<\/p>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-73213 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-147036 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-747699 kc-title-wrap \">\n\n\t<h4 class=\"kc_title\">Dos: <\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-994029 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-720250 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-642393 kc_text_block\"><\/p>\n<ul>\n<li>While lifting heavy objects, don\u2019t bend from your back \u2013 instead, squat and lift<\/li>\n<li>Exercise regularly to maintain mobility and keep joints fluid<\/li>\n<\/ul>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-503461 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-19970 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-834811 kc-title-wrap \">\n\n\t<h4 class=\"kc_title\">Don\u2019ts:<\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-35672 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-757060 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-963619 kc_text_block\"><\/p>\n<ul>\n<li>Don\u2019t go too hard or overboard with your exercise regime \u2013 gradual is good<\/li>\n<li>Avoid sleeping on your back as far as possible, as it is considered to place more stress on the back \u2013 if sleeping on your back, place a rolled pillow under your knees to ease\/avoid back pain<\/li>\n<\/ul>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-449902 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-324242 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-613312 kc_text_block\"><\/p>\n<h4><strong>Strained shoulders:<\/strong><\/h4>\n<p>Shoulders can carry a lot of strength and can have a wide range of motion, but if you over train those areas or don&#8217;t fully strengthen in all the right areas, you can become injured.<\/p>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-70482 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-221430 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-722496 kc-title-wrap \">\n\n\t<h4 class=\"kc_title\">Dos:<\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-294761 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-410951 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-923998 kc_text_block\"><\/p>\n<ul>\n<li>Strengthen your shoulders with wall push-ups, shoulder presses, and elastic tube resistance training \u2013 try lower resistance exercises with more repetition for the small rotator cuff muscles<\/li>\n<li>Frequent massages can help improve circulation<\/li>\n<\/ul>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-765165 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-495025 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-126630 kc-title-wrap \">\n\n\t<h4 class=\"kc_title\">Don\u2019ts:<\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-949970 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-922719 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-884101 kc_text_block\"><\/p>\n<ul>\n<li>Never ignore a shoulder injury, however small \u2013 it may quickly become worse upon further exercise<\/li>\n<li>Don\u2019t hunch your shoulders while working, you\u2019re probably doing it now too \u2013 remind yourself to relax your shoulders<\/li>\n<\/ul>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-773222 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-995689 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-692959 kc_text_block\"><\/p>\n<h4><strong>Knee pain:<\/strong><\/h4>\n<p>Knee injuries are painful and all too common and can happen for a number of reasons like not performing squats correctly or running uphill on the treadmill without warming up or without any experience. Knee injuries can be prevented by strengthening your hip, glute and quad muscles. Here are some more tips:<\/p>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-33760 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-783566 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-320878 kc-title-wrap \">\n\n\t<h4 class=\"kc_title\">Dos:<\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-302584 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-81565 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-670365 kc_text_block\"><\/p>\n<ul>\n<li>Improve knee joint mobility by stretching (dynamic stretching and static stretching \u2013 holding poses for 10-30 seconds), and also remember to stretch your ankle and hips<\/li>\n<li>Wear proper shoes that fit while exercising \u2013 use cushioned shoes that absorb the shock of hard surfaces<\/li>\n<\/ul>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-832811 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-232442 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-496913 kc-title-wrap \">\n\n\t<h4 class=\"kc_title\">Don\u2019ts:<\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-289202 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-660161 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-496714 kc_text_block\"><\/p>\n<ul>\n<li>Seniors should avoid spending too much time in the squatting position, as it places more stress on the knee joints<\/li>\n<li>Avoid running on concrete surface \u2013 look for asphalt or natural surfaces<\/li>\n<li>While running downhill, focus on landing on the ball of your feet, not your heel<\/li>\n<\/ul>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-517057 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-949970 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-516296 kc_text_block\"><\/p>\n<h4>Achilles Injury:<\/h4>\n<p>Most common in runners, the risk is twofold \u2013 either a chronic inflammation of the tendon or an actual tear in the tendon. Here\u2019s how you can overcome this challenge.<\/p>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-329065 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-209285 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-85943 kc-title-wrap \">\n\n\t<h4 class=\"kc_title\">Dos:<\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-396786 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-102982 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-119178 kc_text_block\"><\/p>\n<ul>\n<li>Stretch frequently and build strength in your calf muscles, and shoulders, lower back and legs<\/li>\n<li>Try cross training with non-weight bearing sports like cycling or swimming<\/li>\n<\/ul>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-509895 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-383347 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-279323 kc-title-wrap \">\n\n\t<h4 class=\"kc_title\">Don\u2019ts:<\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-575612 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-386212 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-113591 kc_text_block\"><\/p>\n<ul>\n<li>Avoid a dramatic, sudden increase in training<\/li>\n<\/ul>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-269529 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-609262 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-49480 kc_text_block\"><\/p>\n<h4>Wrist injuries:<\/h4>\n<p>Wrist and hand injuries make up about 25% of all sports related injuries. Even basic exercises like push-ups and planks can result in wrist injuries.<\/p>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-529584 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-850515 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-520486 kc-title-wrap \">\n\n\t<h4 class=\"kc_title\">Dos:<\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-458012 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-585624 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-188198 kc_text_block\"><\/p>\n<ul>\n<li>Use grip exercises and wrist curls to increase flexibility and strengthen your hands and forearms.<\/li>\n<li>Take a 10\u201315 minute break every hour to stretch your hands and wrists<\/li>\n<li>If you have Carpal Tunnel Syndrome, consider using a wrist splint at night<\/li>\n<\/ul>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-36205 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-22940 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-471397 kc-title-wrap \">\n\n\t<h4 class=\"kc_title\">Don\u2019ts:<\/h4>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-389007 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-754611 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-613134 kc_text_block\"><\/p>\n<ul>\n<li>While doing exercises like the plank, avoid resting on your palms, as this could put pressure on the wrist \u2013 instead rest on your elbows, with your hands and wrist flat in front of you, facing downward<\/li>\n<li>Similarly, for pushups, avoid doing it on your palms \u2013 instead, try using a push-up bar or doing them on your knuckles, keeping your wrists straight<\/li>\n<\/ul>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-527699 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-899824 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-926539 kc_text_block\"><\/p>\n<p>Remember, always consult your trainer or doctor before beginning any new exercise program. And if exercise is resulting in pain, make sure you don\u2019t delay a check-up with your doctor.<\/p>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-246846 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-15776 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\"><div class=\"kc-elm kc-css-154045 kc_text_block\"><\/p>\n<p><strong>Sources:<\/strong><\/p>\n<p><a href=\"https:\/\/lifehacker.com\/the-most-common-exercise-injuries-and-how-you-can-avoi-1659615551\" target=\"_blank\" rel=\"noopener\">https:\/\/lifehacker.com\/the-most-common-exercise-injuries-and-how-you-can-avoi-1659615551<\/a><\/p>\n<p><a href=\"https:\/\/www.bustle.com\/articles\/166933-15-most-common-exercise-mistakes-that-even-seasoned-athletes-make\" target=\"_blank\" rel=\"noopener\">https:\/\/www.bustle.com\/articles\/166933-15-most-common-exercise-mistakes-that-even-seasoned-athletes-make<\/a><\/p>\n<p><a href=\"https:\/\/www.highmountainortho.com\/4-common-gym-exercises-cause-knee-injuries\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.highmountainortho.com\/4-common-gym-exercises-cause-knee-injuries\/<\/a><\/p>\n<p><a href=\"https:\/\/rothmanortho.com\/stories\/news-and-blog\/achilles-tendonitis-prevention\" target=\"_blank\" rel=\"noopener\">https:\/\/rothmanortho.com\/stories\/news-and-blog\/achilles-tendonitis-prevention<\/a><\/p>\n<p><a href=\"https:\/\/www.health.com\/fitness\/wrist-pain-exercises\" target=\"_blank\" rel=\"noopener\">https:\/\/www.health.com\/fitness\/wrist-pain-exercises<\/a><\/p>\n<p>\n<\/div><\/div><\/div><\/div><\/div><\/section><section class=\"kc-elm kc-css-107454 kc_row\"><div class=\"kc-row-container  kc-container\"><div class=\"kc-wrap-columns\"><div class=\"kc-elm kc-css-499189 kc_col-sm-12 kc_column kc_col-sm-12\"><div class=\"kc-col-container\">\n<div class=\"kc-elm kc-css-962494 kc-call-to-action kc-cta-2 kc-is-button\">\n\n\t<div class=\"kc-cta-desc\"><h2>About Star Imaging<\/h2><div class=\"kc-cta-text\">Star Imaging offers the world\u2019s most advanced scans (including 3T MRI with movie experience, Multi-slice CT, digital x-rays, etc.) and specialized radiologists who offer accurate diagnoses. Call 020 4132 2222 to take an appointment.<\/div><\/div><div class=\"kc-cta-button\"><a href=\"http:\/\/yza.ec2.mytemp.website\/BI-Course24-Registration\" target=\"_blank\">BOOK AN APPOINTMENT<\/a><\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/section><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":1223,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-1205","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports-and-fitness"],"_links":{"self":[{"href":"https:\/\/starimagingindia.com\/BI-Course24-Registration\/wp-json\/wp\/v2\/posts\/1205","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/starimagingindia.com\/BI-Course24-Registration\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/starimagingindia.com\/BI-Course24-Registration\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/starimagingindia.com\/BI-Course24-Registration\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/starimagingindia.com\/BI-Course24-Registration\/wp-json\/wp\/v2\/comments?post=1205"}],"version-history":[{"count":23,"href":"https:\/\/starimagingindia.com\/BI-Course24-Registration\/wp-json\/wp\/v2\/posts\/1205\/revisions"}],"predecessor-version":[{"id":1229,"href":"https:\/\/starimagingindia.com\/BI-Course24-Registration\/wp-json\/wp\/v2\/posts\/1205\/revisions\/1229"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/starimagingindia.com\/BI-Course24-Registration\/wp-json\/wp\/v2\/media\/1223"}],"wp:attachment":[{"href":"https:\/\/starimagingindia.com\/BI-Course24-Registration\/wp-json\/wp\/v2\/media?parent=1205"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/starimagingindia.com\/BI-Course24-Registration\/wp-json\/wp\/v2\/categories?post=1205"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/starimagingindia.com\/BI-Course24-Registration\/wp-json\/wp\/v2\/tags?post=1205"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}