Strains and sprains are the most common injury for athletes and non-athletes alike.
They are soft tissue injuries resulting from sudden twists or turns, falls, or force.
Strains are injuries to a muscle or tendon. Sprains occur when a ligament is torn or stretched.
A sprained ankle is the most common injury in the workplace and sports activities. However, strains and sprains can range in severity and type.
Common Strain Injury
Calf strain
Groin pull
Hamstring strain
Hip flexor strain
Shoulder strain
Common sprain injury
Ankle sprain
Finger sprain
Knee sprain
Shoulder sprain
Toe sprain
There are ways to decrease the chances of injuries: avoiding overuse by switching up the type of workouts, focusing on different muscle groups, adequate stretching, rest, and recovery. In addition, dedicating specific days to mobility and functional training increases the chances of flexibility and range of motion.
Functional training focuses on the precision of simple movements of the body and everyday movements. The exercise can provide a full body workout and train your body to move correctly, reducing the risk of injury.
For an individual who wants to achieve a goal of toning their body and frequent running, a week may look like the following:
Day 1: Stretch, Run, Stretch
Day 2: Yoga, Functional Training
Day 3: Stretch, Strength Condition (arms, core), Stretch
Day 4: Stretch, Strength Condition (core, legs), Stretch
Day 5: Stretch, Run, Stretch
Day 6: Stretch, Run, Total Body Workout, Stretch
Day 7: Rest Day
It’s important to listen to your body. There’s a thin line between pushing yourself to improve and pushing your body into overuse mode. Listen and adapt!