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Medical

Stitches

medical

sets and reps

and 1 rep max

Sporting Injuries

An intense stabbing pain under the lower edge of the ribcage that occurs while exercising

Causes

  • Pumping blood into legs causes pressure from below the diaphragm

  • Rapid breathing expands the lungs and causes pressure from above the diaphragm

  • Shuts off the flow of blood and oxygen

  • Sense of pain

Prevention

  • Drink water 2 hours before running

  • Proper warm up (around 3 minutes)

  • Breathe with full exhalation

  • Eat easily digestible (e.g. sandwich, fruits, sports drink) food 2-3 hours before running

Alleviating Pain During Running

  • Breathe deeply

  • Slow down pace of running

  • Tighten abdominal muscles

  • Slow your pace and exhale as the foot on the opposite side of the stitch strikes the ground (e.g. Exhale as your left foot is hitting the ground if your stitch is on the right side)

Causes

  • Drop in blood pressure

  • Temporary shortage of blood or oxygen to the brain

  • Dehydration

  • Low blood sugar

Prevention

  • Eat a small snack high in carbohydrates an hour before exercising (e.g. bananas, whole grains, milk, juice)

  • Have sufficient intake of sugar

  • Lie flat on the floor with the head  on level with the feet

  • Cool down for 3 minutes by walking

A sensation of dizziness and unable to focus

 

Lightheadedness(usually occurs after running)

Prevention

  • Wear protective covers (gloves)

Causes

  • Repeated friction or pressure
  • Poor circulation of blood

Toughened and thickened area of skin that may be pain upon contact

Calluses(during pull-ups)

Delayed Onset Muscle Soreness

Soreness and stiff muscle

Causes

  • Lactic acid build-up
  • During anaerobic respiration, oxygen is unable to be supplied to the muscle cells for aerobic respiration. Hence, anaerobic respiration causes the formation of lactic acid when pyruvic acid exceeds its oxidation into carbon dioxide and water.

Pain, Strain and Dislocation

Prevention

  • Run barefooted if possible
  • Buy shoes with heels that are not too high
  • Try to spread the impact of landing to the entire foot

Causes

  • Wrong execution of exercise

  • As a result of spending too much time sitting, when you stand up, your body weight falls on to the front of your foot. Thus, you will have a heel in a position above your toes when running or walking, causing the ankles to withstand the impact.

  • This pain is commonly experience when running

Of the Ankle

Prevention

  • Proper stretching after exercising (<3 minutes)
  • Drink water
  • Eat food rich in magnesium (e.g. tofu, green beans, spinach)
  • Eat food rich in fatty acids (e.g. salmon, tuna, nuts)

Of the Knee

Prevention

  • Try doing lunges on a regular basis

  • Stretch your hips on a daily basis

Causes

  • You have not been using your knees
  • Weak hip muscles
  • Improper footwear

Prevention

  • Consistently remind yourself to straighten your back when sitting or standing up
  • Stretch your back before each workout

Of the Lower Back

Causes

  • Hunched back

  • Doing weights that involve straightening your back

  • Too much stress on the lower back

Of the Shoulders

Causes

  • Do no consistently engage shoulders in exercises
  • Exercises such as bench press with arms rotated and push ups
  • Overuse

Prevention

  • Incorporate exercises such as rowing with cables, arm circles into your routine, any exercise that requires you to rotate your palms behind of you

Of the Lower Back

Causes

  • Hunched back
  • Consistently looking at your laptop
  • Overstrain of neck
  • Poor posture for exercises such as squats

Prevention

  • Do reverse shrugs, lats pull down or any exercise that activates your back muscles

  • Observe good posture

ADVICE

from experts

 

Advice: Do not focus on the same muscle over and over again

Reason: Overuse can lead to strain and pain

 

Advice: Do not overexert yourself in a workout

Reason: Although the saying “no pain, no gain”, it is important to remind yourself that pain can indicate injury. If this pain is consistent and unbearable, stop the exercise and rest for a couple of days

 

Advice: Do not do reps and weights too fast and too much respectively.

Reason: It may lead to strain or even dislocation of bones. Moreover, losing weight and getting fit cannot be done within a day or a workout, it takes months of dedication and perseverance.

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© 2014 Project Fit and Hwa Chong Institution  by Melvin Koh Wei Kiat | Tan Keong Sing Isaiah | Teo Xin Hui | Daniel Hong Zhihao

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