The Centers for Disease Control and Prevention recommends that adults engage in 150 minutes of moderate-intensity aerobic exercise a week. But what happens when exercise causes you pain? Unfortunately, many orthopaedic conditions can ultimately lead to difficulty exercising and participating in the sports you enjoy.
From our orthopaedic care experts at UMMS, here are some of the answers you’ve been waiting for about these three common sports injury problems:
Q. I have arthritis and joint pain, so I’m not motivated to exercise. What can I do?
While it may seem counterintuitive, physical activity can improve your overall flexibility and decrease pain. Use a hot pack to soothe any achy spots before exercising. You can also take a nonsteroidal anti-inflammatory drug, like aspirin or ibuprofen.
Walking is one of the best exercises you can do. This is especially true for people with arthritis and joint pain. It’s easy on your joints, requires no gym or equipment and it’s free. Try walking several days a week for 30 minutes, whether it’s around your neighborhood, at a mall or on a treadmill.
You may also want to try yoga. This is a gentle exercise but still provides a good workout. It promotes flexibility, muscle strength and relaxation all at one time. The best part? You can always modify poses if needed.
Q. I have bad knees. What exercises should I avoid?
It’s possible to remain active without aggravating or worsening your knee problems or injury. Aim for exercises that are low impact, like swimming, rowing or cycling. If you love to go to the gym, opt for ellipticals and stationary bikes.
Avoid sports that require sudden stopping and starting, jumping and changing direction. Some sports that involve a lot of these movements include soccer, basketball or tennis. You should also avoid high-impact exercises and plyometrics that can put a lot of force on lower body joints, such as running, jumping jacks, squat jumps and burpees.
Keep in mind that the specific exercises you should avoid will depend on your condition. Talk to your doctor for more detailed information tailored to your condition.
Q. What’s the difference between a sprain and a strain?
It’s easy to confuse these two common injuries, but they are different. A strain is a muscle pull or partial tear. A sprain is a tear or stretch of a ligament that holds a joint together. Strains are usually the result of overuse, while sprains occur with trauma.
If you think that you have a sprain or strain, take an over-the-counter anti-inflammatory pain reliever. Only take them if you can tolerate these medicines. Then, remember RICE:
- REST: Do not put weight on the muscle or joint for 48 hours.
- ICE: Use ice to reduce inflammation.
- COMPRESSION: Wrap your achy muscle or joint with an elastic bandage to prevent swelling.
- ELEVATION: Elevate the body part to reduce swelling.
If your injury doesn’t improve within two or three days, and you experience any numbness or the inability to use the injured body part, make an appointment with your doctor.
