Protect yourself when you're working out
Ankle sprain accounts for an estimated 1-1.5 million visits to A&E each year. Sprains and strains can often occur during exercise, frequently as a result of not warming up or cooling down properly.
A sprain occurs when a ligament has been stretched, twisted or torn, usually as a result of excessive force being applied to a joint. A strain occurs when the muscle fibres stretch or tear. Strains usually occur when the muscle has been stretched beyond its limits or it has been forced to contract (shorten) too quickly.
Strains can develop as the result of an accident, or during physical activities. Symptoms of sprains and strains include: pain, swelling and inflammation, loss of movement in the affected body part.First aid for strains and sprains and strains includes protection, rest, ice, compression and elevation.
A non-steroid anti-inflammatory cream or gel is an effective option for treating pain.Nurofen Maximum Strength 10% Gel is easy to apply, non-greasy gel which can help relieve the pain and inflammation caused by minor muscular injuries. Ideal for use on backache, muscular pain, rheumatic pain, sports injuries and strains and sprains, the gel contains 10% w/w ibuprofen – known for its anti-inflammatory effect. Rapidly absorbed to get to work at the site of injury, Nurofen Maximum Strength gel can help relieve pain.
To help avoid sprains and strains whilst exercising, personal trainer and fitness expert Rob Jones (www.stridefit.com) runs us through his six tips for staying in tip top condition.
- 1. Mobilise the joints
Before warming-up, lightly mobilise the areas of the body that will be used when running, such as ankles, knees, hips, shoulders and even the back. Use slow mobilising exercises that take each of the main joints through a full range of movement. For example: shoulder rolls; rotating ankles and kicking heels to bum.
- 2. Warm-up to shape-up
Don't be fooled to thinking that you don't need to warm-up before you pound the pavement or that simple light stretches are enough. You can get so much more from a running session in terms of speed and distance, plus prevent injury if you simply start slowly and spend at least five minutes warming up. Start with light pulse raising exercise before you break into your run, for example: a five minute walk/brisk walk, or an ultra-slow run.
- 3. Train smart
Whether you're new to running, you've returned after a break or you're a seasoned runner looking to improve performance, an intelligent training plan is key to making sure you get results whilst minimising risk of injury. Think about your training plan carefully and apply logic when increasing your weekly mileage or high intensity speed sessions. Don’t be tempted to run huge distances without first preparing the body for covering those miles. The 10% rule is a good approach to adding distance; only increase the distance or time of your weekly long run by 10% each week.
- 4. Cool off
When the run is all done don’t forget to cool-down. Spend at least five minutes at the end of each run slowing to either an ultra-slow jog or walking pace. As you cool-down let your arms and legs become loose and shake them out as well as rolling your shoulders.
- 5. Stretch out
Any muscle used continuously when exercising will have a tendency to shorten and, if not stretched out to its original length, may become stiff, reduce your performance and potentially even lead to injury. After the cool-down run through a series of static stretches for the lower and upper body, holding each stretch for at least 25-30 seconds to get maximum benefit.
- 6. Listen to your body
Last, but not least, listen to how your body feels before, during and after your run and don’t be afraid to ease off running and focus on other exercises to let the body heal. If you feel any niggles when running which lessen and disappear, it may be an indicator you need to either lay off the distance or take a little time off to recuperate. Any pain that appears and worsens during a run may be more serious, so would warrant an immediate halt to training until diagnosed. Importantly, if you are suffering pain frequently during runs it’s best to seek the opinion of a healthcare professional.
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