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*Muscle and Joint Injuries (Care and Management)
*Should you Use Anti-Inflammatories (Article)
*Wrapping and Ankle Sprain
*Trigger Points
*Shoulder Problems Overview
*Shoulder Injury Rehab
Muscle and Joint Injuries
This article will focus on the soft tissue injuries that a bodybuilder or strength athlete may incur and the important first steps one should take to ensure a speedy recovery. It will not go into specific injuries and is not meant as a comprehensive guide or a replacement for professional medical advice.
Please keep in mind that asking “some dudes I know at the gym” does not constitute medical advice!
Also, it is important to note that injuries to the head, neck, face, or spinal cord; bone fractures, breaks, or injuries with excessive bleeding, are beyond the scope of this article and may require immediate medical attention.
First, some definitions:
Muscle: OK, so you know what a muscle is.
Tendon: Fibrous connective tissue serving for the attachment of muscles to bones and other parts.
Ligament: (Joint Ligament) A band or sheet of strong fibrous connective tissue connecting the articular ends of bones, binding them together and facilitating or limiting motion. It is important to note that ligaments have little if any flexibility. There are other parts of a joint that can be injured, such as the meniscus, but you don’t really want this article to be that long…
The two basic soft tissue injuries are strains and sprains.
Strain: A trauma, tear, or rupture to the muscle or musculotendinous unit from violent contraction or excessive forcible stretch. Can also be caused by a sudden blow. It can be difficult to know when you have strained a muscle or tendon. Bodybuilders and strength athletes are so used to pain and chronic injuries they find it easy to ignore discomfort in a muscle. You may feel something pulling loose or feel a ripping sensation. Or, you may just feel a mild pain in a muscle or tendon. It is best to take any unusual pain or discomfort seriously.
Strains are classified into one of three categories:
Grade I: overstretching of a few muscle fibers with less than 10 percent actual fibers tearing. No palpable defect in the muscle.
Grade II: a partial tear of the muscle fibers usually between 10 and 50 percent of the fibers. A definite palpable defect in the muscle belly.
Grade III: an extensive tear or complete rupture of the muscle fibers. From 50 to 100 percent destruction. Very large palpable depression in the muscle. The muscle may be torn away completely. There is no possibility of normal contraction.
Sprain: A trauma, tear, or rupture to a ligament or joint capsule. Many of us have suffered a sprain at some point and it is usually fairly obvious when you have sustained and Grade II or III. Sometimes even a “pop” is heard. A mild sprain can sometimes be easily overlooked so it is important to take even a mild sudden discomfort in a joint seriously.
They are classified similarly:
Grade I: mild injury caused by an overstretching or slight tear of the ligament with minimal pain, swelling and little or no loss of function. Weight can usually be put of the affected joint.
Grade II: a moderate injury that causes partial tearing of the ligament with bruising, moderate pain and swelling. There is some difficulty putting weight on the affected joint and there is some loss of function.
Grade III: a severe injury with complete tearing or rupture of the ligament. Pain, swelling and bruising are usually severe and the patient is unable to put weight on the joint.
First Aid:
If you experience this type of injury or even suspect you have there are some important first steps you can take to lessen damage and speed recovery. What you do in the period immediately following an injury is the most important part of your recovery. It can make or break you. I cannot stress this enough.
Step 1: Stop! Stop training. Stop moving around as soon as you can and try to asses the inury. Just don’t damage it further. If you hurt yourself somewhere in your upper body that doesn’t mean you should ignore it and switch to legs. The sooner you begin treatment, the better.
Step 2: R.I.C.E. This is still the most common and most effective treatment for strains and sprains. It has been shown to significantly reduce recovery time.
It will help alleviate the bleeding around the injury site and the resultant swelling and pain. It will help prevent further tissue damage and aid in the healing process.
Rest: This goes back to step one. A soon as possible begin keeping the injured area as still. Even moving it around while working other body parts can speed up the blood flow to the area and cause further damage. If it hurts even a little don’t do it. Use some kind of sling or brace to support the injured area if necessary.
ICE: This is the most important of all. Apply ice ASAP using crushed ice in a plastic bag, commercial cold packs or even frozen vegetables such as peas.Chemical ice packs are ok but some can be too cold or not cold enough. Real ice melting in water is best.
Use some kind of buffer between the skin and ice. A damp towel is best. It’s going to be slightly uncomfortable but not painful. You don’t want to get ice burns so only apply it for as long as is tolerable. Go for around 10 minutes but if this is too long then apply it for shorter times more often. Rotate it on and off every 30 minutes, several times a day for the first 24 to 48 hours. Avoid prolonged use of ice on the extremities such as hands and feet/toes and face.
Compression: Wrap snugly, but not to tight, with an elastic bandage. Begin wrapping area farthest from heart. You should be able to slip a finger underneath but even so make sure that it doesn't start to tingle or become numb. I have not been able to find consistent recommendations on whether strained muscles or tendons should always be wrapped. It should help with the bleeding and swelling and in some instances it may help to stabilize the injured area. In general I would say to use a bandage if it helps to reduce the pain. With joint injuries, especially those of the ankle, knee, or wrist it is generally recommended. It is best not to wrap the joint in a circle but to wrap over the joint in a zig-zag or figure eight pattern, anchoring below and above. I would recommend that you have your medical professional tell you whether this step is necessary or warranted based on your injury and have him or her instruct you in the correct method. They may provide you with a special wrap. Included below is specific instructions on wrapping an ankle.
Elevation: Raise the injured area above the level of the heart whenever possible. This will help further reduce the bleeding, swelling, and pain.
*Should you Use Anti-Inflammatories (Article)
*Wrapping and Ankle Sprain
*Trigger Points
*Shoulder Problems Overview
*Shoulder Injury Rehab
Muscle and Joint Injuries
This article will focus on the soft tissue injuries that a bodybuilder or strength athlete may incur and the important first steps one should take to ensure a speedy recovery. It will not go into specific injuries and is not meant as a comprehensive guide or a replacement for professional medical advice.
Please keep in mind that asking “some dudes I know at the gym” does not constitute medical advice!
Also, it is important to note that injuries to the head, neck, face, or spinal cord; bone fractures, breaks, or injuries with excessive bleeding, are beyond the scope of this article and may require immediate medical attention.
First, some definitions:
Muscle: OK, so you know what a muscle is.
Tendon: Fibrous connective tissue serving for the attachment of muscles to bones and other parts.
Ligament: (Joint Ligament) A band or sheet of strong fibrous connective tissue connecting the articular ends of bones, binding them together and facilitating or limiting motion. It is important to note that ligaments have little if any flexibility. There are other parts of a joint that can be injured, such as the meniscus, but you don’t really want this article to be that long…
The two basic soft tissue injuries are strains and sprains.
Strain: A trauma, tear, or rupture to the muscle or musculotendinous unit from violent contraction or excessive forcible stretch. Can also be caused by a sudden blow. It can be difficult to know when you have strained a muscle or tendon. Bodybuilders and strength athletes are so used to pain and chronic injuries they find it easy to ignore discomfort in a muscle. You may feel something pulling loose or feel a ripping sensation. Or, you may just feel a mild pain in a muscle or tendon. It is best to take any unusual pain or discomfort seriously.
Strains are classified into one of three categories:
Grade I: overstretching of a few muscle fibers with less than 10 percent actual fibers tearing. No palpable defect in the muscle.
Grade II: a partial tear of the muscle fibers usually between 10 and 50 percent of the fibers. A definite palpable defect in the muscle belly.
Grade III: an extensive tear or complete rupture of the muscle fibers. From 50 to 100 percent destruction. Very large palpable depression in the muscle. The muscle may be torn away completely. There is no possibility of normal contraction.
Sprain: A trauma, tear, or rupture to a ligament or joint capsule. Many of us have suffered a sprain at some point and it is usually fairly obvious when you have sustained and Grade II or III. Sometimes even a “pop” is heard. A mild sprain can sometimes be easily overlooked so it is important to take even a mild sudden discomfort in a joint seriously.
They are classified similarly:
Grade I: mild injury caused by an overstretching or slight tear of the ligament with minimal pain, swelling and little or no loss of function. Weight can usually be put of the affected joint.
Grade II: a moderate injury that causes partial tearing of the ligament with bruising, moderate pain and swelling. There is some difficulty putting weight on the affected joint and there is some loss of function.
Grade III: a severe injury with complete tearing or rupture of the ligament. Pain, swelling and bruising are usually severe and the patient is unable to put weight on the joint.
First Aid:
If you experience this type of injury or even suspect you have there are some important first steps you can take to lessen damage and speed recovery. What you do in the period immediately following an injury is the most important part of your recovery. It can make or break you. I cannot stress this enough.
Step 1: Stop! Stop training. Stop moving around as soon as you can and try to asses the inury. Just don’t damage it further. If you hurt yourself somewhere in your upper body that doesn’t mean you should ignore it and switch to legs. The sooner you begin treatment, the better.
Step 2: R.I.C.E. This is still the most common and most effective treatment for strains and sprains. It has been shown to significantly reduce recovery time.
It will help alleviate the bleeding around the injury site and the resultant swelling and pain. It will help prevent further tissue damage and aid in the healing process.
Rest: This goes back to step one. A soon as possible begin keeping the injured area as still. Even moving it around while working other body parts can speed up the blood flow to the area and cause further damage. If it hurts even a little don’t do it. Use some kind of sling or brace to support the injured area if necessary.
ICE: This is the most important of all. Apply ice ASAP using crushed ice in a plastic bag, commercial cold packs or even frozen vegetables such as peas.Chemical ice packs are ok but some can be too cold or not cold enough. Real ice melting in water is best.
Use some kind of buffer between the skin and ice. A damp towel is best. It’s going to be slightly uncomfortable but not painful. You don’t want to get ice burns so only apply it for as long as is tolerable. Go for around 10 minutes but if this is too long then apply it for shorter times more often. Rotate it on and off every 30 minutes, several times a day for the first 24 to 48 hours. Avoid prolonged use of ice on the extremities such as hands and feet/toes and face.
Compression: Wrap snugly, but not to tight, with an elastic bandage. Begin wrapping area farthest from heart. You should be able to slip a finger underneath but even so make sure that it doesn't start to tingle or become numb. I have not been able to find consistent recommendations on whether strained muscles or tendons should always be wrapped. It should help with the bleeding and swelling and in some instances it may help to stabilize the injured area. In general I would say to use a bandage if it helps to reduce the pain. With joint injuries, especially those of the ankle, knee, or wrist it is generally recommended. It is best not to wrap the joint in a circle but to wrap over the joint in a zig-zag or figure eight pattern, anchoring below and above. I would recommend that you have your medical professional tell you whether this step is necessary or warranted based on your injury and have him or her instruct you in the correct method. They may provide you with a special wrap. Included below is specific instructions on wrapping an ankle.
Elevation: Raise the injured area above the level of the heart whenever possible. This will help further reduce the bleeding, swelling, and pain.