MUSCLE STRAIN OR SPRAIN?
A strain is an injury to a muscle or a tendon. A tendon is a band of fibrous, connective tissue that connects muscle to bone.
Strains vary in intensity, from mild to moderate, to severe. Severe strains are very painful, and can be disabling.
Returning to activity too soon, can delay the healing of a muscle strain.
MUSCLE STRAIN SYMPTOMS
♦ You can’t use the muscle
♦ You feel pain when you try to use the muscle
♦ The muscle feels weak
♦ You feel pain while you rest
♦ The muscle show signs of swelling, bruising, or redness
MUSCLE STRAIN PREVENTION
♦ Practice daily stretching after exercise
♦ Warm up before you exercise with light cardio work
♦ Avoid over-exercising
A SPRAIN HAPPENS TO LIGAMENTS
A sprain is a partial or complete tear of a ligament. A ligament connects bone to bone. One or more ligaments can be injured at the same time.
SYMPTOMS OF LIGAMENT SPRAIN
In the picture below, ligaments are shown in red.
♦ You can’t move the affected joint
♦ A popping sound is heard when a ligament snaps
Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City.. To read her complete bio, visit the About Page.
Exercise shouldn’t kill you. Most people would agree with that. But the reality is that exercise does kill, when you’re not prepared, don’t understand the risks, or your fitness level isn’t up to the task.
MOTHER NATURE DOESN’T FORGIVE
If you’re out in the wilderness, on a rocky hillside, riding the rapids, or up on a mountain, you need a plan, and know what you’re doing, because the mountains don’t care, and hikes can turn deadly.
Hiking alone in Mexico, 25 year-old Hari Simran Singh Khalsa of Brooklyn, New York, was found dead on January 2. Missing since December 30, his body was found in a ravine near the town of Tepoztlan.
Khalsa told his wife that he planned to go on a short hike, and in a later message told her he walked further than intended, and also told friends that he climbed too high onto another mountain by mistake.
His family said he died of head injuries from a fall over rough terrain, in the Tepozteco Mountains.
In his last text message to a friend, he said that he was on top of a very high mountain, and not sure how to get down. He had a liter (about 4 cups) of water and a bag of trail mix.
10 HIKING TIPS TO PREVENT ACCIDENTS
- Get in shape. Strengthen your core.
- Learn about the terrain.
- Check the weather forecast before you set out.
- Wear proper clothing, and footwear for the anticipated weather conditions, and terrain..
- Carry enough water and food for your trip.
- Don’t hike alone.
- As you ascend, make note of your ability to descend. If you think you won’t be able to navigate the terrain safely on the way down, turn around and go back.
- Study maps of the hiking trails before setting out on your trip.
- Keep in mind that in remote areas, your cell phone is useless.
- Know what type of wildlife you may encounter.
CORE STRENGTH MAY SAVE YOUR LIFE
A strong core prevents falls, by stabilizing your spinal muscles. Instead of landing on your head, back, or knees, you’ll remain upright, whether you’re walking on icy pavement in a city street, or engaged in wilderness sports and recreation activities.
Here’s a list of related articles about outdoor recreation safety.
Copyright 2015 Irene Pastore and Tour De Core Personal Training