When exercising, especially without warming up, you're highly susceptible to injury. These injuries can range from mild to severe. Let's discuss this further.
Exercise is very important and recommended for maintaining a healthy lifestyle and maintaining a healthy metabolism. However, if not performed properly, exercise errors can lead to injury. Several factors can trigger injuries. The most common is a lack of warm-up.
This step is crucial to help prepare the muscles and surrounding supporting tissues before exercise. In addition to warming up, incorrect exercise technique can also lead to injury. For example, when lifting weights, if not done gradually or when the muscles and surrounding tissues are not yet strong enough, it can lead to injury.
The equipment used also plays a crucial role. For those of you who regularly run, it is crucial to wear appropriate footwear and the correct size. Furthermore, pushing yourself beyond your capacity and ability can lead to injury. When exercising, especially outdoors, it is crucial to pay attention to environmental conditions. If extreme weather conditions, such as heavy rain or slippery roads, are present while running, the risk of slipping and injury is very high.
Injuries that Can Be Suffered During Exercise
Any type of exercise without prior warm-up, the equipment used, body capacity, weather, and various other factors can trigger injury. These injuries can range from mild to severe.
Back Pain
Exercising without warming up can often trigger muscle inflammation and stiffness. These symptoms usually improve over time. If necessary, pain relievers can be helpful.
Sprain
Sprains, or strains, are common injuries involving injuries to the ligaments that connect bones. This condition often occurs in the ankle area.
Strain
Unlike sprains, strains occur when a muscle or tendon is injured, resulting in a tear. Similar to sprains, these injuries are quite common in the feet.
Osteoartritis
Joint inflammation can occur during sports activities that are not performed properly. This condition can be exacerbated by the risk factor of being overweight.
Frozen shoulder
A condition where the shoulder area becomes stiff and difficult to move can be caused by excessive exercise or overuse.
Tennis elbow
This condition occurs when there is inflammation of the tendons around the elbow, specifically the lateral epicondyle. It is usually found in people who frequently play tennis.
Golfer elbow
Similar to tennis elbow, which involves tendon inflammation, in golfer's elbow the medial epicondyle is the inflamed tendon. The inflammation occurs due to repetitive movements of the elbow area in people who regularly play golf.
Fractures
In people who regularly exercise by lifting heavy objects, not warming up or using proper techniques can cause minor injuries to fractures. The risk is higher in older people who are prone to osteoporosis or bone loss.
Head trauma
In people who regularly exercise by lifting heavy objects, not warming up or using proper techniques can cause minor injuries to fractures. The risk is higher in older people who are prone to osteoporosis or bone loss.
Initial Management
For minor injuries, the RICE method can be used: Rest, Ice, Compression, and Elevation. These measures include resting or minimizing movement of the injured area, applying a cold compress, applying an elastic bandage, and positioning the injured area above the heart.
These measures are often used for leg injuries. However, for more serious injuries, such as those to the head, especially if there are open wounds or loss of consciousness, it is highly recommended to immediately consult a doctor for a thorough examination and appropriate treatment.
Written by Dr. Valda Garcia. Reviewed by Dr. Ernest Eugene
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