NAFC Presents
Fitness Article Library:
Injury Prevention/Management
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NAFC Presents Fitness Article Library:Injury Prevention/Management
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During exercise, emergency situations can present themselves, and both in-house trainers and independent contractors are expected to respond to emergencies with knowledge & skill. Trainers should possess formal education in exercise science and/or be certified by a fitness association with credible standards. They should also be skilled in the delivery of first aid and CPR including the use of Automatic Electronic Defibrilators (AED).
Medical complications due to exercise are a reality. It is estimated that the possibility of a coronary attack during vigorous exercise is seven times greater than at rest. This is more of a risk among older, sedentary individuals, of which many are now joining fitness facilities and hiring personal trainers.
In 2001 the American Heart Association made changes within CPR, with a strong commitment to public access defibrilation through AEDs. Also, they are including the use of emergency oxygen along with the AED. Instruction in these new guidelines can be done through the American Heart Association, American Red Cross, National Safety Council, equipment manufacturers, or a local fire department.
With these new guidelines it stands to reason that fitness professionals should be encouraged to get training in the use of such equipment in their fitness facilities. The fitness industry will definitely benefit from being held to higher standards.
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If you have a student or client who has an unknown cardiovascular disease, that person is at greater risk of suffering a heart attack during exercise. These cardiovascular injuries are most likely to happen when a thorough warm-up and/or cool-down have been skipped. Some researchers belive that when exercise is stopped suddenly, the blood pressure drops rapidly, but the hormones released during exercise cause the heart to continue beating fast. The blood returning to the heart decreases then the exercise stops, which can cause an inadequate blood supply to the heart muscle. These events compound, causing the heart attack.
Since there is the chance that a student or client (and you, the trainer or instructor) may not be aware of an underlying cardiovascular condition, it is imperative that you include the warm-up and cool-down in each workout.
Having mild soreness or stiffness in the neck is not uncommon for an active person. Generally, serious neck injuries caused by fitness are uncommon, but they can occur. If a client ever falls or has a collision where the head hits a hard object always suspect the possibility of a serious head or neck injury.
If the individual is unconscious:
If the individual is conscious:
It is also possible that there is no neck injury but they have sustained a serious head injury.
The most common injury to the neck in fitness is the muscle strain. This can be caused by any quick, uneven movement. If a strain occurs use ice and avoid ant activities that will aggravate or worsen the pain. When the muscles are pain free and range of motion is normal, the individual can return to activity.
The best preventative measure to avoid neck injuries is to educate your clients on the proper techniques for the activities, also use all possible safety equipment. Neck strengthening and flexibility exercises are also a good preventative measure. Bad posture could also lead to neck injuries, as a trainer if you notice a posture problem and work to correct it. This will alleviate extra stress on the neck that results in pain.
Neck injuries, mild or severe, are rare in exercise and fitness activities, but you must always be prepared to take the proper steps in providing initial care.
Sciatica is caused by tension or compression on the sciatic nerve cord, which runs down from the lower back through the buttocks and the legs. Sciatica is a general term used for any kind of inflammation of the sciatic cord. Pain can be felt in the lower back, buttocks, thighs, lower legs, or feet, and usually this pain is felt only on one side of the body. It can also cause muscle weakness, numbness, and loss of reflexes.
Many causes of sciatica are related to disk degeneration, arthritis, or osteoporosis. People over the age of 35 are a great deal more vulnerable to sciatic pain because of the degeneration of their disks. Accidents or falls, especially landing on the buttocks also highly increase the risk. Anything that compresses or irritates the sciatic nerve can lead to sciatic pain.
Main Causes:
Helpful Hints for those with Sciatic Pain:
Programming for fitness professionals
If pain persists and the client cannot find any position of comfort, have them seek a physician’s advice and care.
An injury to the ACL is one of the most feared injuries in sports and fitness. Through advances in orthopedic surgery and sports medicine, this once career ending injury is now little more than a six to nine month nuisance. It is located inside the knee and aids in stopping the femur from sliding forward and back on the tibia. ACL injuries are usually complete tears or ruptures of the ligament caused by stresses placed on the knee that are greater than the ACL can stand, usually in non-contact situations (running, jumping, sudden stop, land, change of direction). Signs and symptoms are immediate pain, a "pop" felt or heard in the knee, heavy swelling, loss of function, and inability to bear weight. Any report of these symptoms should be referred to a physician. If an ACL tear is found, surgery is the only way to return to an active lifestyle. Rehabilitation includes basic range of motion activities and strengthening exercises. As the healing process progresses, so does the intensity and quantity of activities. Sadly it is not possible to completely prevent ACL injuries. The best strategies are to maintain excellent leg strength, good flexibility, plyometric training, and focus on body control.
Shinsplints, or media tibia stress syndrome (MTSS) is pain in the lower leg on the inside border of the tibia caused by repetitive impact from activities such as running or jumping. Essentially, it is an inflammation of the tissue that covers the bone. The most important thing to do to reduce the risk of this happening is to wear supportive shoes made specifically for the activity. They should be new and in good condition, not old and worn out.
As an instructor or trainer, you can design your training sesseion or class to prevent MTSS by using exercises that strengthen and stretch the anterior tibiolus and stretch the gastrocnemius and soleus:
There are other effective ways to reduce the risk of inflammation. Warm up gradually to increase the body temperature to prevent minor muscle tears and inflammation. Notice the temperature of the room. When it is colder a longer warm up is necessary. Make sure to pay attention to any abnormalities in the students and make suggestions (shoe condition, proper technique, etc.). Lastly, do not ignore any pain that is mentioned, If a student begins to experience any amount of discomfort suggest he or she stay away from any impact training for at least 6 weeks and then return to it gradually. If the pain continues advise that they seek medical help.
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HELP FOR WEAK, CREAKY KNEES
You can make the muscles around the knee stronger with weight training. Strong quadriceps protect the kneecap and the front if the knee joint. Strong hamstrings help prevent ACL tears. Conditioning the inner and outer thighs progects the sides of the knee. Vary the activities that put stress on the knee. Consider using a stationary bike as the rotation helps lubricate the knee joint.
Toes have an enormous amount of stress put on them everyday, so injuries to them are fairly common in the active population.
Ingrown Toenails: This occurs when the toenail grows into the skin at the borders of the nail. It can cause infection, swelling, and tenderness. To treat ingrown nails, the toe should be soaked in warm soapy water, coated with an antibiotic ointment, and covered loosely (this should be done daily). To prevent ingrowns one should wear shoes and socks that fit properly, trim the nails straight across, and not too short, and not pick at or tear off nails.
Black Toe: Results from a pooling of blood under the nail, and causes pressure and pain in the toe. This is usually caused by a blunt trauma or repetitive stress. Immediate treatment should be the application of cold, if this only relieves pain temporarily, one should see a physician for an x ray.
Turf Toe: Is a sprain if the ligament in the big toe. It can be caused by hyperextention or hyperflexion. Symptoms are swelling, discoloration, inability to move or bear weight. It should be iced and rested. Stiff shoes help to restrict the movement of the toe. The most important factor for prevention is wearing proper footwear.
Bunions: Are produced when soft tissues on the medial border of the MP joint (at the base of the big toe) become inflamed and swollen. It can be caused by shoes that are too tight, flat feet, or arthritis. Clients with bunions should be referred to a physician.
Remember, the earlier a toe injury is treated, the less likely there will any big pain.
The carpal tunnel is a narrow passageway at the base of your hand, on the palm side, where the median nerve is located along with flexor tendons. CTS is an inflammatory disorder caused by repetitive stress or trauma that cause the tissues in the tunnel to swell, compressing the median nerve and decreasing nerve impulses beyond that point.
Signs and symptoms:
- Development of pain, numbness, tingling, or burning in parts of the hand.
- Waking with pain and numbness in hands.
Treatment: - First see a physician for testing.
- Use of a splint during rest.
- Icing hands.
- Anti-inflammatory drugs.
- Diuretics.
- Surgery for chronic CTS.
If left untreated, CTS could cause permanent damage to the median nerve, resulting in permanent numbness and weakness in the hand.
Prevention:
- Ergonomic tools in the workplace.
- Rest from repetitive hand movements.
- Hand stretches.
- Hand strengthening exercises.
- Do not use the bottom of your palm as a hammer!
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PAINLESS PALMS
Do you or your clients sometimes experience pain in your hands when holding dumbbells? Try holding the weights at an angle rather than straight across the palm, like you are grasping a golf club or tennis racquet. You will experience less stress in your entire arm.
During the hottest times of the year it is important to be knowledgeable on how our
bodies lose heat and the results if they do not, and how to prevent heat injuries. When we
exercise our bodies produce heat, which is usually easily regulated to keep our body
temperature within a normal range. In excessively hot and humid environments, though, it
is more difficult for our bodies to maintain this normal range. Our bodies get rid of heat
by:
- Radiation, emitting excess heat into the air around us.
- Conduction, losing heat through contact with something cooler.
- Convection, cool air moving over the body.
- Evaporation, when sweat evaporates, heat is carried with it.
The body can still lose heat in hot weather, but humidity can cause the body to be very susceptible to heat exhaustion or heat stroke. Heat exhaustion occurs when body fluids are not adequately replaced. It causes fatigue and extreme exhaustion. If it is ever experienced one should be moved into a cooler environment and hydrated. Heat stroke is the result when the body cannot get rid of excess heat. It causes the core body temperature to rise, which could lead to organ failure, brain damage, cardiac arrest, and death. If symptoms occur the person should be cooled immediately and EMS services summoned.
Prevention-
- Acclimatization- slowly introduce the body to heat in short amounts.
- Ingest proper fluid amounts.
- Wear lightweight clothing.
- Workout during cooler times of day.
Cold weather will soon be upon the northern countries. Many regular exercisers enjoy a frosty workout, and some planning can avoid a serious condition.
Hypothermia is a serious medical condition that can occur when the body cannot replace heat that is lost. Factors are exhaustion, fatigue, improper clothing, dehydration, inadequate food intake, and age. With the cold season coming make sure to take the necessary precautions to avoid this condition.
Symptoms:
Treatment:
Get into a warm shelter. Replace cold, wet clothing with warm, dry clothes. Warm the body
with blanket, heating pads, etc. Consume a warm liquid to raise the interior body
temperature.
Prevention:
Injuries can affect active people by creating a fear of returning to activity. This fear influences their drive and motivation to participate. When a trainer is helping a client recover from an injury, it must be done both mentally and physically.
Fear is normal, especially when there is a potential for injury, and we must manage and understand it. Some level of fear appears to help prepare for stress, and it is a signal to pay attention. Show your students not to resist or deny fear but use it as a hint to evaluate the situation. Use the fear to brainstorm possible options and explore possibilities. Then only proceed to physically overcoming it when has been psychologically managed.
Remind the client that taking all safety precautions will reduce their fear and instruct them on what can be done in their activity. Also, skill mastery will protect them from fear. If the person is confident and sticks to the basic fundamental skills they will be able to prevent accidents with more success. Learning relaxation and visualization techniques that will help them move through their fear is also a great help.
Fear helps us make decisions about taking risks, and one should grow from the experiences. We should view fear as a normal part of life and use it as a tool in our activities.
© 2003 by I-NAFC/BodyBasics, Inc. All rights reserved.