As summer begins it brings with it the wonderful variety of outdoor activities available to us. Summer is a time for refreshing our minds, invigorating our bodies and letting our spirits soar. With increased summer activities the risk of sprains and strains also increases.
What are sprains and strains-
Muscles connect to bones via tendons. Bones connect to bones via ligaments
A strain is an over stretch injury to a muscle resulting in tearing of the fibers of the muscle or tendon. Strains are often caused by a sudden over stretching of the muscle or an extreme contraction of the muscle against heavy resistance. Other contributing factors include not warming and stretching muscles properly before exercise, strength imbalance between muscles and limited flexibility.
A sprain is an over stretch injury to a ligament. The cause is a trauma related sudden twist or wrench of the joint beyond its normal range of motion. Many contributing factors can lead up to a sprains such as hypermobility (joints that stretch farther than normal), history of previous sprains and joint issues.
Prevention- its important with any activity to make sure your muscles are properly stretched and warmed up and ready to handle the task. Make sure your shoes fit properly and clothing is suitable for the activity. For people who maintain active sports and physical activity consider getting a massage regularly. Massage increases flexibility and decreases chances of strains/ sprains because it works to decrease scar tissue and inflammation after each activity. Sports massage assists athletes in stretching and warming their muscles before and after events, and can be useful to those training and even beginning new exercise routines.
What to do if you have a strain/sprain- Rest, ice, compress and elevate the injury. If the injury seems moderate to severe or if you heard popping noises and are unable to use the joint, immediately see your health care provider. To prevent the injury from causing potential health problems later on, its ideal to get a good start on healing the injury as soon as possible.
Massage and strain/ sprains- Soft tissue manipulation can work to decrease inflammation, decrease pain and tension, prevent adhesions from forming and maintain circulation and range of motion as your body heals. Massage will reduce trigger points, muscle spasms and increase the healing time for your injury. Injury related massage treatments always begin with working the outer part of the injury so that your body can become accustomed to the touch and can avoid pain as much as possible during this process. Often other types of massage will be incorporated to help the healing process along including lymphatic massage and hydrotherapy.
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