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  1. #1
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    Exclamation How to Treat/ Minimise risk of muscle Strain/Sprain- READ HERE

    Muscle Strains/ Sprains in sport


    You know you've overdone it when you feel that sharp pain jabbing your shoulder, leg or side, we've all had it happen. Whether it's pain or just a sudden stiffness, your body is telling you to stop--you've overused the muscles and ligaments that hold your bones together and help you move. You may have stretched or torn a bit of muscle tissue or tendon--a strain--or you may have torn or ruptured a ligament--a sprain. Avoiding the pain caused by these injuries makes it worth taking a few simple steps to minimize your chance of suffering from one.

    Here are some simple but effective ways to reduce your risk of a sprain or strain

    1- Warm up: This might sound simple, or stupid but it is one of the best ways to reduce your risk of a strain or sprain. Warm up before any activity that involves exercise. That includes weeding the garden, mowing the lawn or running marathons. Doing a few bends and stretches gets muscles and ligaments relaxed and ready to cope with the movement and weight for which they will be used.

    a) Standing Quad Stretch

    -•Stand on one leg (grab onto something solid if you need support).
    •Bend your knee and bring your heel toward your buttock.
    •Reach for your ankle with your hand.
    •Stand up straight and feel a slight pull along the front of your thigh and hip.
    •Hold the stretch for 20-30 seconds, release and repeat on the other leg.

    b) Seated Hamstring Stretch
    -
    •Sit on ground
    •Stretch one leg out in front of you
    •Tuck other leg in as shown in picture
    •Using either 1 or 2 hands, SLOWLY Reach down your outstretched leg, until you feel a stretch
    •Hold for 20-30 seconds
    •NEVER attempt to go too far, ease into the stretch,
    • Repeat for other leg.

    c) Standing Calf Stretch
    •Stand about an arm's-length from the wall.
    •Lean forward and place both hands on the wall about shoulder width apart.
    •Extend one foot (the side to be stretched) behind you with heel on the ground and one foot closer to the wall.
    •Lean into wall with your hips until you feel a stretch in the calf of the extended leg.
    •Hold this stretch for about 30 seconds and change sides.

    Upper Body Stretches

    a) Overhead Stretch
    •Interlace your fingers above your head.
    •Turn your palms upward as you push your arms back and up.
    •Hold for 5-10 seconds, then relax and repeat.

    b) Tricep Stretch
    •With arms overhead, hold the elbow of one arm with the hand of the other arm.
    •Gently pull the elbow behind your head, creating a stretch. Move slowly.
    •Hold for 5-10 seconds.
    •Repeat with other arm.

    c) Shoulder Stretch
    •Gently pull your elbow across your chest toward your opposite shoulder.
    •Hold stretch for 5-10 seconds.
    •Relax and repeat with other arm.
    Last edited by VerticalDreams; 09-17-2010 at 03:03 AM.
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  2. #2
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    Learn Correct Posture/Technique



    In order to minimize the risks involved in lifting you should always use correct lifting technique

    -If you must lift objects, do not try to lift objects that are awkward or are heavier than 20 kg.
    -Before you lift a heavy object, make sure you have firm footing.

    -To pick up an object that is lower than the level of your waist, keep your back straight and bend at your knees and hips. Do not bend forward at the waist with your knees straight.

    -Stand with a wide stance close to the object you are trying to pick up and keep your feet firm on the ground. Tighten your stomach muscles and lift the object using your leg muscles.

    -Straighten your knees in a steady motion. Don't jerk the object up to your body.
    Stand completely upright without twisting. Always move your feet forward when lifting an object.

    -Hold packages close to your body with your arms bent. Keep your stomach muscles tight.

    -To lower the object, place your feet as you did to lift, tighten stomach muscles and bend your hips and knees.
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  3. #3
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    Sport Specific: LEARN TO FALL

    Falls/awkward landings are a high factor in the causes of a sprain or strain, ESPECIALLY In sports.

    So how do you defend yourself? Learn to fall correctly

    •Keep your head up. This is the primary location of the body that you do not want to have damaged. You do not want to have your head connect with the ground, particularly if you are falling onto pavement or another hard surface. It is better to bruise your arms than to bruise your head.

    •It may be helpful to make a habit of putting one hand on the back of your head when going down backwards. This will help you protect your head against slamming into the ground and losing consciousness.Alternatively, tuck your chin to your chest or focus on looking at your belt (so the head doesn't contact the ground when you fall backwards).If falling forward, look left or right (this avoids hitting nose/face on ground). Only turn your head slightly, however. If your head hits the ground when you're looking completely to one side or the other, you have a greater chance of injuring your neck.

    • Slap your palms off the ground if falling forward. Make sure your whole palm slaps the ground. This is done only for a second to slow your fall the slight bit that it will, and to prevent breaking your wrists (it may also help to learn How to Strengthen Your Wrists. It is not meant to absorb all your weight like a spring, or "catch" you.


    •Do this also if falling sideways (use left palm if falling left, right if falling right). **Note: Never try to slap the back of your hand against the ground. Always use the palm or edge of your hand. It is easy to break your wrist if you use the back of your hand.Don't lock your elbows.

    •Breathe out. Some people will tell you to breathe out as much as possible, which will tense up your body thus allowing you to "absorb the impact of the fall". It is more likely, however, that you will damage your body if it's tense.

    • Instead, breathe out normally, just as much as the task of going to the ground requires. This will keep your body flexible and relaxed, and greatly reduce the risk of injury. This is especially important if you are in a fight (see How to Take a Punch.) If someone punches your stomach, try to exhale right before impact so you don't get the wind knocked out of you.Fold your body like an accordion. Bend your ankles, then your knees, then your hips. Fold your body into itself. This decreases the height of your fall. Just imagine: You're 6' tall. Someone pushes you. What's better? Toppling and risking slamming your head from about 6' height into the ground, or folding into yourself and risking slamming your head from about 2 feet into the ground?


    •If falling backwards, try to bend at the knees and squat before the fall. Curl your back and roll on it. Don't try to break the fall with your arms. See How to Do a Backward Roll.

    •Practice falling on a soft surface (like a mat) when you aren't actually falling. This will teach your body the right thing to do and then it becomes a reflex.
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  4. #4
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    Alright, So you've gone and sprained/strained somethingWHAT NOW?

    TREAT IT

    -The treatment of muscle sprains and strains has two main goals. The first goal is to reduce swelling and pain;

    -the second is to speed recovery and rehabilitation.

    To reduce swelling it is recommended to follow use R.I.C.E. therapy (Rest, Ice, Compression and Elevation) for the first 24 to 48 hours after the injury.

    R.I.C.E. Therapy


    Rest
    Reduce regular exercise or other activities as much as you can. Your doctor may advise you to put no weight on an injured area for 48 hours. If you cannot put weight on an ankle or knee, crutches may help. If you use a cane or one crutch for an ankle injury, use it on the uninjured side to help you lean away and relieve weight on the injured ankle.

    Ice
    Apply an ice pack to the injured area for 20 minutes at a time, four to eight times a day. A cold pack, ice bag, or plastic bag filled with crushed ice and wrapped in a towel can be used. To avoid cold injury and frostbite, do not apply the ice for more than 20 minutes.

    Compression
    Compression of an injured ankle, knee, or wrist may help reduce swelling. Examples of compression bandages are elastic wraps, special boots, air casts, and splints. Ask your doctor for advice on which one to use.

    Elevation
    If possible, keep the injured ankle, knee, elbow, or wrist elevated on a pillow, above the level of the heart, to help decrease swelling.

    Here is a video On R.I.C.E, only one I could find, Specify's in treating plantarfasci-itis (joggers heel)

    http://www.youtube.com/watch?v=v5fAE2hZanY


    Hope my thread helped you! I've Reserved some spots to add to it in the near future.
    Last edited by VerticalDreams; 09-17-2010 at 03:14 AM.
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