Guide to injury in the gym

Sprain

Bundles are stretched not more than 4% and abrupt movements can be torn partially or completely.

Most often, there is stretching the ligaments of the shoulder, elbow, wrist and knee joints.

signs of trauma

Trauma surgeon Oleg Milenin claims that on the first day after the sprain in patients, as a rule, no symptoms, no pain.

The next day there is pain that increases with movement and with pressure on the injury. You may also see swelling.

Causes

Oleg Milenin said that sprains often occur due to violations of muscle-joint feeling or proprioception. Normally, the muscles need to amortize its reduction of excessive load and thus remove it from the ligamentous apparatus.

When an athlete is tired or insufficiently prepared, proprioception is disrupted, resulting in this may cause a sprain or even a tear of ligaments.

Fitness instructor Ruslan Pustovoy claims that sprain often happens on the track, as well as the wrong exercises.

What to do

When stretched, you must stop the workout and fix the damaged limb. Oleg Milenin says that when light sprains, with proper treatment, the pain goes away after 3-4 days. Treatment involves fixing limbs, the use of anti-inflammatory ointment, cold.

The doctor LFK Oleg Evdokimov argues that in some cases the very next day after stretching can begin training with therapeutic exercise coach.

If the pain and swelling do not go away within a few days, it's likely more serious obtained injury and you need to see a doctor. The therapy will include limb immobilization using a plaster bandage or splint for a period of three days to a week, with further rehabilitation.

When to go back to training

Ruslan Pustovoy argues that the term of recovery after stretching is usually from one week to a month, depending on the severity of the injury.

How to avoid

Oleg Milenin tips for preventing sprains strengthen the muscles that run parallel to a given bundle. It is important to train the muscle-joint senses, not just muscle strength.

It's worth doing the exercises, developing balance, for example, classes on the platform. To strengthen the ligaments leg joints, should be included in the training of jumping exercises, and hand joints to ligaments fit multidirectional exercises performed at high speed.

Partial tear of muscles

Oleg Milenin says that muscle rupture occurs when it is reduced in the opposite direction from the direction of the load. Most often broken hip flexors muscles of the back surface of the Achilles tendon, the pectoralis major muscle and the tendon of the long head of the biceps.

signs of rupture

Oleg Milenin claims that at break in the middle of the muscle (muscle belly) arises hematoma. A more extensive muscle rupture is deformed, and it is noticeable visually.

In this case, you can not experience pain. But this does not mean that it is necessary to postpone a visit to the doctor, quite a serious injury.

Causes

Medical Rehabilitation and fitness coach Andrew Pitirimov claims that tear muscles arises from the use of too heavy weight without any preparation or long cuts at work in statics.

For example, if you do take on the breast with the wrong technique and trying to lift a lot of weight due to the biceps, then, most likely, one of nadorvote muscle heads.

What to do

Oleg Evdokimov suggests the following steps:

• stop training;
• to apply cold to the site of the alleged injury;
• lock the injured area;
• consult a doctor.

muscle ruptures are treated in different ways, depending on the severity of the injury: use or fixing dressing with further rehabilitation, or - in more severe cases - surgery recovery muscles.

When to go back to training

Oleg Evdokimov said that the partial tear of muscle in 10 days is supposed to complete rest and reception of pain medications.

Oleg Milenin argues that in the case of a partial tear to the physical activities you can return no earlier than four weeks. In the case of complete rupture and surgery to return to the sport can take up to six months.

How to avoid

Oleg Milenin tips for preventing muscle ruptures train tendons and ligaments. To this should include training exercises, during which both reduces muscle agonists and their opposites - antagonists. Also useful will jump training and training on the balance sheet.

It is also possible to take preparations containing collagen under serious stress.

a pinched nerve

Andrew Pitirimov says that nerve roots extending from the spinal cord, can be mechanically muscle spasm squeezed, the trigger point in the muscle or shifted due osteochondrosis vertebrae.

signs of trauma

When pinched nerve sensations can be varied from numbness and tingling to pain.

Causes

Trying to do a lot of reps with untrained muscles can lead to muscle spasms and nerve pinching.

What to do

When pinched nerve treatment to the doctor is necessary. If the jamming caused by a spasm of the muscles, the doctor prescribes medication, muscle relaxation, as well as physiotherapy and massage.

If damaged vertebrae, further treatment will involve manipulation, osteopathy, surgery.

When to go back to training

Duration of therapy and rehabilitation depend on the causes of crushing. When muscle spasm pain can last for 7-10 days.

If jamming occurs due to displacement of the vertebrae, herniated discs or other spinal problems, the timing of treatment and rehabilitation depend on the severity of the disease.

How to avoid

Oleg Milenin advises to avoid the same type of flexion-extension movements and micro traumas of joints and ligaments.

Intervertebral hernia

Intervertebral (or intervertebral) hernia - a gap anulus, intervertebral disc membrane, and its liquid contents output - the nucleus pulposus.

Andrew Pitirimov claims that a hernia is formed over the years due to improper posture and gradual destruction of the intervertebral disc, after which the smallest overload can cause internal discontinuity (protrusion) and hernia - a liquid outlet portion of the disk.

Most often, intervertebral hernia occurs in the lumbosacral region, at least - in the cervical and very rarely - in breast.

signs of trauma

Hernia in the lumbar pain is felt in the lower back, it gives in the buttock or leg. Hernia of the cervical spine pain manifests itself in the neck, shoulders and head. May appear dizziness, tinnitus, numbness of fingers. Hernia in the thoracic spine causes pain in the chest area.

Causes

Rupture of the annulus fibrosus, usually occurs after a strong and abrupt movement. It can be a jerk exercise with improper technique, when there is a whole load on his back.

Sharp rise from the floor of the projectile can also result in injury, because many people who are watching for technique during the exercise, completely forget about it when carrying and folding the pancakes or free weights.

What to do

Andrey advises Pitirimov for pain lie on your back on a firm surface and placed under the physiological curves of the spine soft objects. To get to the doctor, you may need transportation on stretchers, so immediately after the injury, call an ambulance.

Doctor will prescribe drugs of NSAIDs (nonsteroidal antiinflammatory drugs), gymnastics. In rare cases, surgery is required.

Over time, the nucleus pulposus dries out and is no longer pressed against the nerve. However, as between the vertebrae is not normal depreciation, further training requires special attention, to create a strong muscular corset and reduce operating weights.

When to go back to training

Andrew Pitirimov argues that the successful treatment of a hernia through massage, therapeutic exercises and stretching on the recovery will take several months.

How to avoid

Oleg Milenin advises to carry out special exercises that line the strain on the intervertebral discs, as well as train back muscles and the press.

It is also worth to follow the position of the body in everyday life, such as in the workplace.

Dislocation

Oleg Milenin says that dislocation - is a complete divergence of the articular surfaces of bones forming the joint with respect to each other. Subluxation, or subluxation - a partial displacement of the bones with respect to each other.

When engaging in the gym sprains occur most often in the shoulder and elbow joints, much less - in the knee. "Unfortunately, after the first dislocation in 95% of cases occur in young patients relapse", - Oleg warns Milenin.

signs of trauma

In dislocation of the joint is deformed, there is swelling. Due to the damage of blood vessels and soft tissues hematoma may occur.

Damaged limb movements cause a sharp pain in the passive resistance movement is felt. If the damaged nerve trunks, limbs numbness may occur.

Causes

The cause of dislocation is often an attempt to lift too much weight in the simulator and incorrect technique. For example, a lot of weight in the Leg Press platform may result in dislocation of the knee, and the press of a bar or sitting behind his head - shoulder dislocation.

What to do

Upon receipt of dislocation is necessary to fix the joint and immediately apply to the traumatologist. Oleg Evdokimov says that if get to the doctor within the first 30 minutes after injury, the dislocation can be right without anesthesia. After 40 minutes of hard muscle and make it difficult to reposition the patient will need anesthesia.

After the reduction of dislocation of the patient undergoing rehabilitation, which includes physiotherapy.

When to go back to training

Ruslan Pustovoy claims that after dislocation to training can begin at least 6 weeks.

Oleg Milenin says that the dislocation can rip articular lip and ligaments, which must be fixed surgically by means of so-called anchor clamps.

In this case, a arthroscopic surgery in a few punctures, so the recovery is fast and after 4 months, the patient may have to go back to its usual level of load.

How to avoid

Oleg Milenin advises for preventing dislocation train the muscles, the joint surfaces are pressed together and resist the load, leading to dislocation. It is also useful to do exercises that develop reaction speed.

General recommendations for the prevention of injuries

To avoid injury in the gym, follow a few rules.

• Spend quality and long-lasting workout, follow the lead-in exercise.
• Gradually increase the operating weight and increase the number of repetitions.
• Learn new complex movements only under the supervision of a trainer.

That's all. Share in the comments, what injury in the gym were you and how long you have to recover.