Chapter 8Preventing Common Injuries and Caring for the Lower Back

A Wellness Way of LifeNinth EditionRobbins/Powers/Burgess

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Chapter 8 ObjectivesAfter reading this chapter you will be able to:1. Identify four main reasons injuries occur.2. Give three tips for avoiding an overuse injury.3. Explain how muscle weakness and inflexibility contribute to injuries.4. Identify four common muscle imbalances.5. List and explain the general recommendations for treatment of

common injuries (P.R.I.C.E.).6. Describe the basic causes and treatment of ankle sprain, blisters,

bursitis, chafing, hells spur syndrome, iliotibial band syndrome, muscle camp, muscle soreness, muscle strain, patellofemoral syndrome, plantar fascitis, shin splints, side stitch, stress fracture, and tendonitis.

7. Identify the symptoms of injury that indicate the need for medical attention.

8. Explain two vital components of rehabilitation needed to resume activity safely without injury.

9. Identify the two most important keys to preventing lower back pain.10. Describe exercises recommended to reduce the risk of lower back

pain.

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Four Main Reasons for Injury Overuse

– Doing too much too soon or too often, causing a breakdown at the weakest point.

Improper equipment – Good footwear is paramount.

Weakness and inflexibility– Muscles so weak or tight that the slightest unusual twist strains

them.– Common muscle imbalances – calf/shin, front/back of thigh,

low back/stomach, chest, upper back. Mechanical problems

– The result of biomechanical/anatomical problems (the way the foot hit the ground) or using poor form while exercising.

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Preventing Injury Warm up properly. Progress slowly. Increase the duration of your workout no

more than 10% weekly. Do not increase both intensity and duration during the same week.

Exercise regularly. Alternate an impact activity with a low impact or non-impact activity.

Cool down. Stretch for flexibility. Try cross training. Drink water before, during, and after exercise. Modify workouts in extreme heat or cold. Pay attention to pain. Listen to your body. Get enough rest

in order to be fully recovered by your next workout. Wear good, well-fitting shoes. Cool down.

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Overload and Overuse

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Figure 8-1

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Recommended Treatment for Common Injuries – P.R.I.C.E.P.R.I.C.E. assists in the body’s healing process and helps

decrease swelling so healing can begin. P – Protect from further injury. R – Rest for at least 24 to 72 hours. I – Ice to reduce pain and swelling (10 minutes to areas

with little fat or muscle (fingers), 15-30 minutes for larger areas (knee), 30-45 minutes for areas with large amounts of fat or muscle (thigh) every 3 to 4 hours for 48 to 72 hours or longer if swelling persists.

C – Compress with an elastic wrap to decrease swelling. (Not too tight. Loosen if throbbing occurs and remove when sleeping.)

E – Elevate as often as possible. When sleeping, raise the end of the bed.

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Heat and Pain Relievers

• Heat applied too early will increase blood flow, swelling, and inflammation.

• Use heat after swelling has completely subsided (24-72 hours on the average).

• Stick with ice for the first 48-72 hours.

• Aspirin or ibuprofen can reduce pain and inflammation of minor sprains, strains, and tendonitis.

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Common Sports-Related Injuries

• Ankle sprain• Blisters• Bursitis• Chafing• Heel spur• Iliotibial band syndrome• Muscle cramp• Muscle soreness

• Muscle strain• Patellofemoral

syndrome• Plantar fasciitis• Shin splints• Side stitch• Stress fracture

• Tendonitis

Symptoms and treatment for these conditions are found in Table 8-4.

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When to Seek Medical Help

The injury is extremely painful and does not feel better in a day or two.

There is joint pain lasting more than 2 days or tenderness when you press on a specific spot.

There is loss of strength or range of motion. The limb gives way when you try to use it. You heard a distinct pop or snap when the injury

occurred. The injured area looks misshapen or has unusual

lumps other than swelling. There is numbness or tingling in the injured area.

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Getting Back into Action after an Injury

Move the injured part as early as possible, within a pain-free range to regain flexibility.

After obtaining 80% pain-free range of motion, begin to build strength.

Gradually work your way back to your former activity level. Overload should be gradual.

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Ways to Improve Back Health

Stretch and strengthen. Use good sitting posture. Use good standing posture. Change positions frequently. Use good sleeping posture. Use good lifting techniques. Don’t overdo it. Keep active. Manage your weight. Distribute the load.

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Correct lifting technique.

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Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess

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Incorrect liftingtechnique.

Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.

Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess

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Core Exercises for Back Health Pelvic tilt Pelvic tilt with curls Pelvic tilt with twist Low back stretch Lying hamstring stretch Cat stretch Upper back lift Alternating arm/leg lift See figure 8-3

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Low Back Injuries Muscles may be injured by lifting, bending, twisting or

poor mechanics.

For sore achy back muscles, ice for 20 minutes or alternate ice and heat every 20 minutes.

If back pain doesn’t decrease in a few days or pain is severe, it may indicate intervertebral disc injury. Consult a physician.

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Rx for Action Check the inner side of the midsole of your shoes for

wrinkles, which indicate they have been compressed by daily impact and need to be replaced.

While waiting in line, clasp hands behind your back and pull elbows back to strengthen postural muscles.

While watching TV, do 20 to 30 abdominal crunches or 5 to 10 back extensions.

Put on your favorite music and do the back exercise program in this chapter.

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What Do You Think?

Why do injuries occur? Do you know the recommended treatment for

common injuries? Have you ever used it? Have you ever had any of the common

injuries discussed in this chapter? Have you ever had to seek medical attention

for an injury? Did you wait too long to seek medical attention?

Have you ever had back pain? What caused it and what could you have done to avoid it?

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Questions?

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