Injuries are common among physically active people. Especially when you start a new activity or resume an activity after taking a break from it, you get muscle aches and pains very easily, because the muscles used for the activity need time to build strength and endurance. Most sports injuries are caused by either accidents or overuse. Overuse injuries can be avoided if you train properly for activities and use appropriate equipment.
Prevention and Home Treatment
Cold stiff muscles and ligaments are more prone to injury. Therefore it is very important to warm up before exercising. Cool-down and Stretch after physical activity helps your body recover, reduce the risk of muscle soreness and helps remove waste products such as lactic acid from the muscles and blood. Increase the intensity and duration of activities gradually. As your fitness level improves, you will be able to do increasingly strenuous exercise without injury. Use proper sports techniques and equipment. For example, wear supportive, well-cushioned shoes for running, aerobics and walking. Alternate hard workout with easier ones to let your body rest. For example, if you run, alternate long or hard runs with shorter or easier ones. If you lift weights, don’t work the same muscles two days in a row. Cross-train (do several activities regularly) to rest your muscles.
Don’t ignore aches and pains. When you feel the first twinge of pain, rest or reduce your activities for a few days. Apply ice and other home treatments and you may avoid more serious problems. The biggest home treatment challenge for most people with sports injuries is to get enough rest to allow healing without losing overall condition. Keep the rest of your body fit by cross-training with activities that don’t stress the injured area: swimming or biking for sore shoulders or elbows. Don’t return to the activity that caused the injury too quickly. Cross-training can help you maintain your fitness level. Resume your regular activity gradually. Start with a slow, easy pace, less weight (if you lift weights), fewer repetitions or a shorter duration of activity and increase only if you have no pain. Break your sport down into components. If you can throw a ball a short distance without pain, try increasing the distance. If you can walk comfortably, try jogging. If you can jog without pain, try running.
Treatment with Traditional Chinese Medicine (TCM)
1. Using the Chinese herbal bag which has both cold and heat functions in one. This is a unique herbal bag with multi-healing functions. During the first three days, use the herbal bag cold to limit swelling and reduce pain. On the fourth day, use the herbal bag heated to increase blood circulation and speed healing.
2. Acupuncture and massage can improve circulation, relax muscles and relieve the pain.
3. Chinese herbs can maintain acupuncture function, reduce the inflammation and help subside pain.
For more information please call Dr. Lu at 661-513-9265 of Ping’s Acupuncture.