Injuries happen when you overload a tissue or joint beyond its capacity to handle force. When that happens, your body will let you know. And more times than not, the overload occurs because your form breaks down. As a result, the muscle and/or joint that’s intended to do most of the work doesn’t, and another part of your body compensates. Unfortunately, anyone can get injured at any time.
Injury possibilities depend on what your workouts entail and how you move (or don’t move) through your day. There are, however, a few areas of the body that are more problematic than others. Does anything strike you as a common denominator? Say, weakness and core? Here are a few of the most common complaints, and their culprits:
My back is killing me…
This is probably the most common injury we hear. Weak back muscles resulting from prolonged sitting is a major cause of back injuries. Poor technique is also a big factor, especially when people work out on their own. Injury becomes imminent if you lift anything, including your own bodyweight, with your back and not your glutes.
It hurts when I move my shoulder…
The shoulder is a complex of five joints, more than 30 muscles, and six major ligaments that can assume no fewer than 1,600 different positions. There is more movement at the shoulder joint than at any other joint in the body. As such, it is easily prone to overuse and injury. Additionally, lack of rotation in other areas of the body like the neck, thoracic (mid) back, and hips is also a huge culprit.
But it’s my knee that hurts…
A common overuse injury, Iliotibial Band Syndrome (ITBS) occurs when the iliotibial band, the ligament that runs down the outside of the thigh from the hip to the shin, is tight or inflamed. The IT band attaches to the knee and helps stabilize and move the joint. Pain on the inside of your knee may not be the result of a knee injury, but rather a weak IT band.
Jumping or rapidly changing direction can also cause knee injury. A tear in the Anterior Cruciate Ligament (ACL) or Posterior Cruciate Ligament (PCL) can take you off your feet for months, and may require surgery. Meniscal tears are also common and we’ve seen them rehab’d right at FOR without surgery.
Is there any hope if anyone is susceptible to injury at any time? Yes. This month you met Meredith, Nancy and Sid, three member of the Fitness on the Run family who haven’t let injury or limitation get in the way of their journey toward better health. These three are not the exception to the rule, especially at FOR.
There are some important things you can do to reduce your risk of injury. But since I’m limited on space and I want you to keep reading my posts, tune in next week to learn the ways you can reduce your risk of injury.