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Movement is medicine for the body; it increases blood and oxygen flow and brings healing nutrients to the injured area, which speeds recovery.


guidance or supervision, much of what we do at the gym is actually setting us up for injury instead of preventing it,” she adds. Think of that as another rea- son to find a trainer, if you can, or join a class where the instructor teaches proper technique for building ab and low-back strength. Watch out if you play/do: Pretty much any kind of activ- ity. “When performed incorrectly, any method of exercise can cause a back in- jury,” says Trumbull. »Feet and ankles: Your dogs take a


beating when they repeatedly hit hard surfaces, especially if you’re wearing shoes without adequate support. (Not sure which kind to buy? Check out the list of recommended shoes for eight kinds of activities from the American Academy of Podiatric Medicine at www.aapsm.org/crishoe.html.) Don’t assume, either, that the body part that hurts is necessarily the cause of the pain: A 2009 study in Sports Health found that the real culprit for overuse


injuries in runners such as IT band and Achilles pain was weakened hip mus- cles, a result of overpronation (in which the foot rolls inward) and unstable hips that put more pressure on knees and feet while running. Watch out if you play/do: jogging and any sport that in- volves a lot of running, such as football, tennis and basketball.


DON’T DELAY MEDICAL ATTENTION. If you’re injured while exercising or playing a sport, don’t take the grin-and- bear-it approach: See your doctor promptly, or visit the ER if you know it’s serious. “Pain is the body’s signal that there is something wrong,” ex- plains Aufiero. “If you’re experiencing ongoing or intense pain, a visit to a sports medicine doctor should be a priority.” A specialist can assess the damage and also create a rehab pro- gram to help you bounce back. Some injuries, like an ankle strain, respond best to R.I.C.E. (rest, ice, compression,


Stretching 101


While the jury is still out on whether stretching can prevent injury, when appropri- ate, it can definitely help you rehab from many injuries, such as a muscle strain, or recover from surgery, says Michael Stehle, co-owner of The Training Room in New Jersey. And there’s no question that it delivers a bounty of other benefits, including increased circulation, flexibility and a greater range of motion in your joints. Stretching makes your body mobile and agile and improves balance, too. To get


the most from your stretching routine, follow these tips: Warm up for at least 10


minutes before stretching, or use it as a 10-minute cool- down from another sport.


Sink into each stretch (no bouncing), going a little deeper with each inhalation and exhalation and holding each stretch for 30 seconds. (Save deep stretching for after your workout when muscles are more pliable.) When you’re not rushed,


Stretching can improve your range of motion and balance.


repeat each stretch several times, going a bit deeper with each set but being careful not to force anything. Find your “edge,” a place


where you feel a comfortable amount of tension, but back off if you feel any pain.


PAIN RESOURCE FALL 2012 33


elevation) followed by physical thera- py. Others, like a stress fracture or a torn ligament or tendon can worsen if not treated properly. “Radiating pain, swelling, bruising or a loss of range of motion are signs that you need to be evaluated,” says Trumbull.


DO KEEP MOVING. While a little R&R may be necessary for some sports injuries, many actu- ally benefit from staying active. As long as your doctor has given you the green light, it’s fine to ask a physical or sports therapist to develop an exercise pro- gram for you, says Stehle. In most cases, you can—and should—still do something. “Movement is medicine for the body,” he notes. “It increases blood and oxygen flow to every tissue and brings healing nutrients to the injured area, which speeds up the re- storative process.” What’s more, exer- cise “keeps the rest of the muscles strong and flexible, which in return, keeps future injuries at bay,” Trumbull adds. While playing volleyball a few years ago Len Civitano, 39, tore his ACL and meniscus in his knee, an in- jury that required two surgeries to repair. With (continued on page 62)


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