HOW TO PREVENT PAIN AND STAY IN THE GAME.

EXERCISE AND ITS ASSOCIATING PAIN.

For every favorite sport, there's an injury that can keep you sidelined. For many of us , springtime means playtime. the sun is shining and the fields, paths and courts beckon. but one wrong move can leave you on the couch-bedridden.
Now, lets take a look at some of the most common sports injuries and how you can avoid them.

TENNIS: You are at risk for elbow pain

An injury so common it has his own name, tennis elbow is a condition cause by overuse of the arm, forearm and hand muscles. the weak grip strength and burning pain aren't actually due to an injured elbow... these symptoms are telltale signs of damage to the forearm muscle that helps stabilized the wrist when the elbow is straight (during a ground stroke, for example). When this muscle is weakened from overuse, microscopic tears form in the tendon where it attaches to the joint, leading to inflammation and pain. 

Get back in the game First step is to put down the racket for a while. i addition to taking a break, drugs like aspirin, or ibuprofen reduce pain and swelling.

be sure to have your tennis equipment checked for proper fit, too. stiffer rackets that are more loosely strung may reduce stress on the forearm.

RUNNING: You at risk for shin splints

Runners, admit it; you're a wee bit crazy, in a good way of course. mile after mile, rain or shine, you away at tha pavement. So it's understandable that you refuse to let a shin pain keep you fromyour daily sweat session. 

When it comes to the all-too-common shin splint, there's no true consensus among experts as to its cause.

Theories include small tears in the muscle that's pulled off the bone, an inflammation of the muscle or a combination of the two.

Get back in the game: When splints strike, stop running or decrease your distance,depending on the extent of the pain. from there, be sure to ice your shins regularly to to decrease inflammation, practice proper stretching and try crossing training like cycling, swimming or yoga.

When you return to your regular running schedule, work your way up by increasing mileage slowly. Aim for a 10 percent increase each week. Wear the right shoes for your feet and try to avoid hills and excessive hard surfaces. 

CYCLING: you are at risk for knee pain:

 Cycling is practically the definition of a repetitive motion, with the average cyclist pedaling, 3600 times in an hour. No wonder cyclist often experience knee pain from overuse. One common problem, patellofemora pain syndrome, occurs when the patella (kneecap) gets out of alignment, causing wear on cartilage and pain around the knee cap.
Get back in the game, knee injuries in cyclist are often caused by muscle imbalance. exercises for the quadriceps and hips can strengthen  the muscles that support the kneecap,keeping it in proper alignment. Ask a professional  about your bike fit and cycling form.
A seat that,s too high or low can cause injury, as can pedaling with your knees facing inward or outward.

4 Common exercise mistakes: 

Feeling more sore than sculpted? You ma be committing these workout no- nos.

1. Going all-out, right away. Give your body about five minutes to warm op before you really hit it.

2. Running the same route. Variety is the spice of life. mix up your workouts with some crossing training.

3. Skipping the stretching. Always end a workout with a good stretch. your legs will thank you in the morning.

4. Playing through the pain. A little discomfort is good; actual pain is not.respect your limits and give it a rest when you are hurt.