Exercise Injuries – Can your urge for fitness backfire sometimes? FAQ
Orthopedic Surgeon Dr. Gerd Mueller, MD, Chairman & Managing Director, AktivOrtho™ answers a few common questions & queries regarding exercise injuries.
Question: My Vitamin D is low. I drive a lot and have pain in legs almost daily. I’m 30 years old. Please advise. Asked by: Monu
Answer: 1.You definitively have to get your Vit D on a normal level. Please ask your GP about what medication /sachets to take. 2. This Vit D-deficit may not be the cause of your leg pain. So once Vit D is normalised and pain is still there, a further evaluation needs to be done.
Question: I had injured my right hand thumb while playing cricket. It has been months but the pain still continues the moment I press it. Please suggest any remedy. Asked by: Sandeep Rao
Answer: There are a few possible injuries in that area. You are referring to the so called metacarpal bone. The bone itself is rarely injured; it is rather the joints around it. From your description I cannot clearly tell, which joint. One injury is the so called “ski-thumb”, a ligament injury at the base of the thumb, with an instability in that joint. Another potential injury is at the joint further towards the wrist. You should see a hand specialist for that, as some of the injuries require a specific treatment, some of them even a surgery.
Question: I am getting to learn about how to prevent injuries the hard way. Are there any other ways through which I can understand the physiological structure of my body better in order to minimise any further injury? Asked by: Athar Abbas
Answer: Many injuries happen due to the following things: 1. inadequate warm-up 2. inadequate material 3. when training at a gym: wrong technique or wrong intensity. If pain / injuries reoccur, you may train on too high a level or you may increase intensity too fast. So, start on a safe, low level of intensity, and increase intensity (repetitions, resistance, range of motion etc.) only slightly over time, may be 5% per week. It is important to have all the training on a measurable scale, so that you can slightly reduce intensity, when you feel you get into problems. If that is not enough, you need specific advice by a sports medicine dr. or a sports physio to examine you and to guide you in the first steps of training.
Question: A doctor advised me to take supplements for Vit D. Whenever I take it regularly the pain goes away for few days but I suffer again if I stop taking supplements. Should I go under sun for Vit D? What else I need to do. Asked by: Monu
Answer: Is your Vit-D level now on a high normal level, meaning in the upper half of the range given by the lab?. If not, go on with the supplements, if yes, other causes / contributors for your pain have to be evaluated.
Question: Do I need to take supplements throughout my life? What are the natural ways of increasing Vit D in body? Asked by: Monu
Answer: Sunlight is very important. Vit D is in small amounts in milk, butter, margarine, cream, egg yolk, some fish. As it is an oil soluble vitamin, it needs oil based food.
Question: Please share tips for Injury Prevention During Exercise. Asked by: Sunil
Answer: 1. Proper warm-up (cardio first) 2. find out, where you really are (not where you think you are) in terms of your fitness of specific muscle groups 3. perform exercises correctly (do not cheat with incorrect movements just to do higher weights), this is especially important around the shoulder 4. increase intensity only in small increments 5. Do, what your body needs rather than what you are good at anyway: in other words, when you are good at weights, but generally stiff, then do enough stretching to balance the weight training when your joints are rather hyperlax, then further yoga classes may help you less than a good strenthening program to balance the lax joints.
Question: I had a fracture on my left leg last year. Can I play cricket now? What are do’s and don’ts? Asked by: Sachin
Answer: It is less a matter of do’s and don’ts than a matter of building up in the proper order. I suppose, the fracture is healed now. First you need to get full mobility back in joints and muscles, then you need to strengthen your leg, both in maximum strength and endurance and coordination. If you are then able to run for a while, then you need to practise quick turns. If you are able to do so, and the joints are stable and there is no swelling, then you can resume cricket.
Question: What precautions one should take after orthopedic surgery? I had an ankle fracture repaired. Asked by: Naina
Answer: Start slowly, train your muscles around your ankle, especially the so called pronators (taking the outside of the foot upwards), then gradually increase intensity of sports, first with foreseeable movements (slow jogging or cross trainer etc.). If no major pain or swelling occurs, then you can proceed to higher impact or sports with sudden changes of direction (tennis, even squash). Be reminded that after a fracture the leg/foot is “not well”, and even to get back the proper blood circulation may take a few weeks or months to recover fully.
Question:What common types of exercise injuries occur in the arm? Asked by: Ritesh Singh
Answer: A lot. Some of them are: – Rotator cuff tendinitis in the shoulder due to improper training schemes – tendinitis of the long biceps tendon for the same reason – wrist injuries, when hyperlax / instable wrists face too many push-ups etc. – tennis elbow, golfers elbow and many more.