What to do in case of injury? Here is some information that will help you differentiate between possible injuries according to their nature. Knowing this will help you to treat them effectively.
Injuries can be classified into five major categories.
MUSCLE INJURY WITHOUT FIBER DAMAGES
1. Aches. Feared by some, sought by others, aches we have not finished to talk about them. Aches usually appear 24 to 48 hours after exercise, sometimes earlier, and can last between three and seven days, depending on their intensity – which depends on the physical effort made. Three main ache causes are known:
- Muscle cell microtrauma;
- Small blood effusions caused by capillary rupture;
- A depletion of glycogen in the muscles (storage form of carbohydrates).
Ache Symptoms. Muscles appear to be hard, tensed and is painful on palpation and during contraction. Ache Prevention. Warming up, performing moderate and adapted physical effort without forcing permit to avoided them. They may nevertheless occur very frequently when you start or when you change your physical activity. Tips to treat aches. To damp aches, it is recommended to use the benefits of active recovery, massages, hot bath with anti-stiffness oils based on turpentine, eucalyptus or rosemary, homeopathy using Arnica 7CH or Rhus toxidendron. It is also important to eat carbs (a little bit directly after, and more within the next six hours) and of course sleep, since muscles regenerate during sleep.
2. Cramp. More unpleasant than being a major issue, cramps are involuntary,
intense and very painful, fortunately usually brief muscle contractions. Cramps occur without warning, mostly during exercise, but can also “invite themselves” when you are perfectly quiet : Night cramps are not uncommon. Causes of cramps are multiple such as:
- A mineral deficiency (mainly calcium, magnesium and potassium);
- An acid lactic accumulation in the muscle due to physical exercise;
- Excessive consumption of stimulants (coffee, tea);
- An excess of static electricity
- Poor venous return (heavy legs, common in pregnant women);
- A state of fatigue.
Tips to treat Cramps. The emergency treatment is to gradually and actively stretch the affected muscle by contracting the opposing muscle (antagonist) while massaging it gently and then drink a glass of sugar water. To effectively protect yourself from cramps you should:
- Properly warm up before physical exertion
- Stretch regularly
- Fill your shortcomings in calcium, magnesium, potassium, vitamins B6 and B12 if you have some (a blood test is desirable in case of frequent cramps)
- Properly hydrate properly (vary the water)
- Make a homeopathic cure of Cuprum met 9CH
- Avoiding coffee or tea excess
- “Grandma” tip: For those suffering from night cramps: a bar of soap slipped in the bed makes them disappear. Just try it it really works.
In terms of cramp, everyone is housed in the same boat: it can affect both the sedentary and the elite athlete. Especially if the cramp is intense, it is recommanded to take care about the muscles involved since a cramp can in some cases evolve into a mild contracture.
3. Contracture. Contracture corresponds to an involuntary and exaggerated contraction of some muscles. It is a kind of “reflex contraction” in response to a rapid and intense stretching to protect the concerned muscles and joints. It may also be due to muscle fatigue disturbing its mineral balance, or a too short convalescence after a recent muscle injury recently (elongation, tear, bruise etc.). After contracture, the affected area becomes hard and a growing pain is felt if the physical activity is not stopped directly. Contracture is not serious, but the muscle is sensitized and slightly painful even at rest. Tips to treat contracture. You will relieve rapidly from your contracture if you immediately apply cold (ice or spray cooling for a few minutes), heat (bath, warm compresses) and massages. You can also treat yourself with homeopathy (Arnica 7CH). Allow two to three days of rest. Instructions to prevent contractures are the same as for the aches and cramps.
MUSCLE INJURY WITH FIBER INJURY
1. Contusion (bruise). Unlike cramps, aches, and contractures, contusion is an injury caused by a direct blow to the muscle. It occurs especially when you do a “crutch” (knee to the thigh, common in schoolyards and football) or when you bump against something. The intensity of the contusion is proportional to the amplitude of the trauma shock. It can be minimal resulting in no hematoma or so severe that the muscle fibers tear partially.
Tips to treat contracture. First, you have to treat the hematoma so that it does not hinder the muscle healing. The best reflex is to apply ice and injest regularly Arnica 7CH. Do not stretch, massage or apply heat onto the affected muscle. A rest of three to five days is recommended for mild cases. For more severe cases, your doctor will determine the healing duration.
2. Elongation (stretch). Elongations occur mainly during an intense and unsusual stretching and / or when the elasticity capacity of the muscle fibers is exceeded resulting in micro-tears. A moderate pain is felt immediately as a twitch which then fades when the muscle is at rest. Without gravity, it still requires immediate care such as icing, physical therapy, homeopathy (Arnica 7CH). As for the bruise, do not stretch, massage ( at least the first three days) or apply heat. Allow at least 10 to 15 days of rest, or even more depending on the intensity of the stretch. A careful warm up, a good general recovery (diet, physical mental), an appropriate intensity of physical exertion and a proper maintenance of your flexibility greatly limit the risk of elongation.
3. The breakdown and tear. Both the breakdown and the tear have the same characteristics, but it is commonly accepted that the breakdown is less severe than the tear. Both injuries correspond to a partial rupture of a more or less important quantity of muscle fibers caused by a movement which exceeded their elasticity capacity. They mainly appear during intense physical effort performed on cold muscles and poorly treated old wounds (elongation, breakdown, etc.). The pain is sharp and sudden, like a “stab”. The breakdown and tear require the immediate cessation of effort, and is felt even at rest. Tips to treat breakdown and tear. Treat immediately with ice during several days and complement with appropriate medical care. Provide rest for four to six weeks depending on the severity (breakdown or tear). Do not hesitate to consult your doctor because a
poorly treated breakdown or tear can result in major complications such as a muscle rupture. Follow the elongation instructions to avoid breakdown and tear.
4. Muscle rupture. Muscle rupture is the most severe muscle trauma and represents the tear final stage of the tear. The pain is very violent and accompagnied of a large hematoma. You are enable to move the affected muscle which, in extreme cases, can form a “ball” forming a sort of “staircase” when touched. Tips to treat muscle rupture. You should immediately apply ice and compress the muscle without stretching it. Hospitalization if extreme, or at least consulting his doctor quickly is essential. Muscle rupture indeed requires adequate medical care (analgesics, anti-inflammatories, physiotherapy)
or surgical intervention. Muscle rupture requires between three to six months of rest depending on the severity and muscular rehabilitation.
TENDON AND JOINT INJURIES
1. Tendinitis. It is the inflammation of a tendon or sheath that surrounds it. It mainly concerns the tendons of the skeletal muscles and can affect many parts of the body: elbows (tennis elbow), knees, shoulders, hips, Achilles tendon (especially runners), wrist etc.. The intensity of pain generated is very variable. Often discreet at the beginning, it may gradually increase to make movement impossible if it is not treated with care. There are three degrees of tendonitis:
- In the first stage, the pain is felt when starting a movement snd thrn disappears when warmed up.
- Second degree, the pain persists and may increase during physical exertion.
- Third degree, the pain persists after exertion leading to discomfort and sometimes hindering certain actions of the everyday life.
Two main causes of tendinitis are known. Firstly, those related to physical exertion such as:
- Repeating the same movement (whether or not sports: marathon or to knit are two activities that can cause tendonitis!)
- Bad technical gestures;
- Unsuitable effort (warm-up too short)
- Unsuitable equipment (warm-up too short, fatigue, bad shoes, racket too heavy bicycle saddle too low, etc.)..
Then those related to unhealthy lifestyles such as:
- Lack of sleep;
- Improper hydration;
- A diet containing large quantities of acidifying substances and generating many blood toxins such as proteins (including meat);
- Foods with high glycemic index (simple sugars));
- The “bad” fats (so-called saturated) found in sausages, hard cheese, fried foods, alcohol;
- Certain antibiotics (quinolones) are also likely to cause tendonitis.
Tips to treat tendinitis. To treat tendonitis, there is nothing like rest (approximately 15 days) and good hydration. In case of severe inflammation you can apply ice, and other things such as physiotherapy (ultrasound), physiotherapy (massages specific tendon), adapted stretching, anti-inflammatory ointments, homeopathy Belladonna Bryonia 7CH or 5CH. A regular physical activity, a good warm-up, a good recovery and a balanced diet are the best ways to prevent tendonitis. Consider special care to maintain your muscle and joint flexibility and eliminate toxins out.
2. Sprain. It is a stretching or tearing of one or more ligaments of a joint. It generally affects the ankle sprain, but it can also affect other joints such as the knee, shoulder, wrist. It occurs when a joint is subjected to a movement that exceeds its normal range, for example when you twist your ankle or you fall violently when skiing. Symptoms vary depending on the severity.
- The slight sprain (or strain), “simple” stretch without tearing ligaments, accompanied by edema (swelling) in the hours or the next day, has no hematoma (blue) and produces moderate pain with the possibility of moving the joint.
- The moderate sprain is a tear of ligament fibers with some bruising and swelling, the pain is sharp but does not limit too much zhe joint mobility.
- The severe sprain is the total ligament rupture. It is accompanied by severe pain, sometimes a perception of “crack,” a few minutes edema associated with a hematoma and a near inability to move the joint.
Tips to treat sprain. Immediately apply ice as long as necessary, no massage, nor heat. Two to six weeks of rest or longer for severe sprains (a cast is sometimes necessary), anti-inflammatory treatment and physical therapy, homeopathy (Arnica 7CH always). A rehabilitation may be recommended before straing physical activity again.
3. Dislocation. Rare and quite impressive, a dislocation is a sprain resulting in a dislocation of the joint. His resocketing requires the services of a qualified practitioner. Do not try to do it yourself since you could create more damage. The shoulder, elbow, hip and jaw are most commonly affected. Dislocation causes intense pain and an inability to move the joint, which is in an abnormal position. Tips to treat Dislocation. Once the joint replaced, the treatment of dislocation is the same than that of a severe sprain.
1. The fatigue fracture. This is not strictly speaking a “fracture” but rather bone micro-cracks caused by excessive overload of the affected bones, especially those of the lower limbs such as the tibia, fibula, metatarsals (toes) or neck of the femur. Fatigue fracture causes a pain localized on a specific point of the bone, and can be caused by any situation that creates mechanical stresses such as
- Too intense or inappropriate physical effort to the profile and status of the practitioner (fatigue);
- Repetitive jumps on a hard surface;
- Bad shoes (not enough cushioning soles or worn).
Tips to treat fatigue fracture. A rest period of one to six months depending on the location and severity of the injury is required, coupled with careful ice application, physiotherapy, a regular intake of calcium and vitamin D and a moderate sun exposure.
2. Shin Splints. Mainly concerning sports (mainly runners, tennis players, volleyball, football or any other sport that involves jumping), the shin splint is an inflammation of the periosteum membrane that covers the surface of the bone and which is rich in blood vessels zo insure the supply of nutrients essential to bone maintenance. Pain only appears after a while, or when descending stairs, rarely at rest. It is often most intense during phases of acceleration and deceleration, is located at the tibia and, unlike the fracture, it is not felt on a particular point, but rather over a diffuse zone of several centimeters . Tips to treat Shin Splints. This condition requires a rest for one or two months, depending on its intensity and on the stretching-based external rotation of the foot (pain reliever). Instructions for treatment and prevention are the same as for the fracture.
THE MOST COMMON BACK INJURIES
YOU WILL FIND SOME TIPS TREATMENT OF THESE INJURIES HERE.
1. Lumbago. Better known as the “back’s strain”, lumbago is an inflammation of the lumbar spine. It is usually caused by a wrong move in a sport or everyday life (especially when carrying a heavy object with bad posture, or when you turn sharply), resulting in a fissure of the annulus surrounding the core of the intervertebral disc which is highly innervated. The pain is intense sometimes even cutting up breathing (the diaphragm is not very far), and causes a reflex and intense contraction of the muscles in the affected area. They can block completely and, in severe cases, muscle cannot recover. Lumbago may also be the consequence of a lack of muscle and flexibility of your back, which can lead to an intervertebral disc degeneration (increasing with age), of repeated bad postures and / or overweight (including pregnant women), lack of warming-up and progression during a physical effort.