Hamstring Strain (injury/injury prevention)

I hope you know where your hamstrings are located, because today we will be talking about “pulling a hamstring” — (Pst, just in case you don’t know where your hamstrings are, look at the above picture). This particular injury is more common than you think, especially among runners and people who lift improperly- and those with imbalances. Think of it as a big OUCH! you definitely feel it; but don’t take my word for it, ask anyone who has experienced one.  I’d like to be the one to give you some inner insight on the matter and possible share some fun tips, advice, and prepare you for what is possible – but I always recommend talking with a medical doctor for more support and answers and of course for help with any injury (they are the professionals) – lol. 

 

What is a hamstring strain you ask?

A tear that occurs in one of the hamstring muscles – range from mild to very severe. 

 

How do I know I am experiencing this?

Trust me when I say, YOU WILL FEEL IT, YOU WILL KNOW WHEN IT HAPPENS! with that being said, normally there is a sharp pain at the back of the thigh. If it is more severe, you might notice some swelling or bruising in that area as well. 

 

I don’t want this to happen to you, so.. 

Pay particular attention to your exercises and how you are doing them

 

when stretching, stretch properly

 

When sprinting.. well.. you are a taking a chance because it tends to happen to runners. But don’t allow this to keep you from running! 

 

Treatment please:

 
  • Protection, ice, compression, elevation and rest
  • cold therapy and compression wraps should be used immediately and applied for 10-15 minutes and repeat it every hour for the 1st day. 
  • compression bandage and thigh supports are helpful to reduce swelling and help with the internal bleeding
  • After the initial acute stage, you have a choice to use hot and cold alternating between the two.
  • Using a foam roller will be helpful
  • Professional therapist can perform massages on the area
  • rehab may be necessary if more severe from a physical therapist

In all honesty this isn’t an injury you want to obtain and if it does happen, it isn’t the end of the world, but it might hurt a whole lot. Just for kicks, who has “pulled a hamstring” muscle before? how long did it take for yours to heal? I would love to hear everyone’s answers in the comment box & do me a favor.. 

 

Share, like, comment and follow! Thanks!

 

Fitness WonderWoman,

Shay-lon xo

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Groin Pull/Groin Strain (Injury/injury prevention)

This post is not meant to be inappropriate, because groin injuries have happened to some people and are common with most contact sports. 

 

Groin pull? 

Also known as ‘groin strain” , is a tear/rupture to the to any of the adductor muscles resulting pain in the inner thigh. Range from mild to very severe. 

 

Causes: 

 
  • Known to occur when sprinting or changing direction quickly
  • during rapid movements of the leg against resistance 
  • over stretching the muscle
  • having weak adductor muscles
  • not warming up properly
  • tight adductor muscles
  • previous injury to that particular area
  • sometimes lower back injuries can contribute to this injury as well

Symptoms:

  • Sharp pain in the groin area
  • swelling
  • discomfort
  • bruising 

symptoms depend on the severity of the injury.

 

Treatment:

  • Protect the area, ice it, rest it, compress it, and elevate it if possible
  • wearing a groin support can be helpful 
  • sports massage could be useful after 72 hours
  • electrotherapy by medical doctors is said to help the healing process

Every case is on an individualized basis, so make sure to contact your medical professional for further information/help

 

Have you experienced a groin pull, how long did it take to heal? what procedure did you use to help the healing process – leave answers in the comment section. 

If you enjoyed the post, like, comment, share and follow!

 

Fitness WonderWoman,

Shay-lon xo

Tennis Elbow (Injury/Injury Prevention)

Also know as .. ‘Lateral Epicondylitis’. 

From the title, it can assumed it is probably an injury one occurs from playing tennis, BUT don’t be mistaken it is an injury that can occur from other sports as well. It is important that we know what kind of injuries are out there so we can help ourselves by knowing what to look for, how to handle the situation and causes so we can prevent it from happening again. 

My goal is to help you with understanding different injuries, and how to manage them, buALWAYS KEEP IN MIND: TO SPEAK WITH A MEDICAL PROFESSIONAL! 

What is this injury?

 
  • commonly occurs near your ‘funny bone’, located on the outside of the elbow. 
  • can occur at the elbow and travel down to the forearm or hands when the elbow is in use. 
  • Tendinitis – swelling of the tendons

Causes:

  • Overuse is the more common reason- repetitive gripping and grasping activities. 
  • Trauma- a direct blow to the elbow can cause degeneration and in turn make it more susceptible to an overuse injury

Symptoms:

  • pain near the bony part of the elbow
  • weakness in the forearms, wrist and elbow region
  • Keep in mind that with activity the pain can start near the elbow and travel down to the forearms and hands

Treatment:

  • The activity which causes the injury will need to be limited
  • Ice the elbow for 20-30 minutes every 3 hours for 3-4 days until pain is gone
  • medication can help alleviate pain
  • Physical therapy for stretching and strengthening exercises
  • Might have to wear a brace
  • Having injections of steroids or painkillers to help with swelling and pain
  • Rest 
  • Sport massages are said to be useful for this injury
  • Surgery might have to be an option

Recovery can take several months or some people have been lucky enough where it recovers in less time than that depending on the severity of it. I noted up top that speaking with a medical doctor will be your best chance of dealing with it. 

 

Have any of you had this injury? if so, how long did it take for you to recover and how did you end up with this injury?

 

Fitness WonderWoman,

Shay-lon

 
 

The “Female Triad” – Have you heard of it?

Female athletes beware… 

 

It is possible you have experienced this as a female athlete or maybe your child is experiencing this OR it could be that you know someone who is experiencing this. Most females have experienced this depending on the sports they played and how serious they took their athletics – many coaches and parents might not see anything wrong with it because it comes with being an athlete having the mindset of being the best, but what happens when being the best is causing health issues and making it harder on you in the long term and short term. 

 

What is the female Triad?

 
  • A syndrome in which eating disorders, amenorrhoea, and decreased bone mineral density are present. Primarily caused by an energy deficiency. 

Now you would assume, how is this considered normal? well it isn’t. Sadly, many people don’t stop to question these things until it is too late or don’t see the signs right away because they don’t pay close enough attention, or possibly because their teenager is avoiding the topic and allowing the guardian to believe all is well when it is NOT. As athletes, you know we have to make sacrifices and some can be harmful and some can be good, but we make these sacrifices because we want to be the best at whatever we do and we don’t want to make the coach or our teammates upset – we have this mindset of win, win, win and any loss is a bad loss. This was my same mindset as well, any loss was a loss I was mad about and the tantrums I would throw and the cussing and the anger and the blaming the players and the constant striving for perfection is all that mattered to me growing up playing sports. It can be tough being an athlete. 

 

We all have our downfalls but this is serious and I want to bring it to your attention in case any of you might be going through it now or know someone who is, so that maybe you can identify it and be more aware and helpful.. if anything, I hope this post teaches you something new.

 

Who is effected?

  • Typically anyone can be effected, but it primarily effects female athletes who participate in sports that emphasize leanness, such as:gymnastics, ballet, diving, figure skating, aerobics, running. Some other classes that include males experiencing this might be: wrestling, rowing, and martial arts. 

Symptoms:

  1. weight loss
  2. absent or irregular periods
  3. fatigue
  4. stress fractures
  5. binge eating 
  6. restrictive dieting
  7. induced vomiting
  8. excessive exercise

Prevention practices:

  1. AVOID emphasis on achieving unrealistically low body weight
  2. avoid out of competition weigh ins
  3. athletes, coaches and parents need to be aware of any warning signs 
  4. rules encouraging excessive weight loss should be discouraged and eliminated. 

Treatment:

  1. The athlete will deny, but medical help is mandatory because it can become serious and eventually cause long term issues if not death.
  2. they should have proper support from coaches, family, friends, teammates
  3. speak with a nutritionist
  4. many times treatment requires some kind of intervention from different specialist and family, friends, etc

Now with this being said, nothing will change if we don’t become the change. We might not be able to save every athlete or change every coach or parent’s mind but we can be aware with both eyes open and speak on this topic when necessary to avoid it happening to yourself, your child or a friend possibly. I am HUGE on body positiveness and preventing females from going down some of the paths I went down knowingly and unknowingly and hopefully helping those who may have questions or concerns dealing with this topic or any of this nature. I am not a medical doctor but I can offer an ear, advice, tips, conversation, etc that might be helpful to an individual. I don’t want men thinking this can’t happen to them, because I know both sexes deal with issues but this specific issue is more prone to female athletes. All I ask is that all of you share this and talk about it with friends and family and social media, make it an issue so that others make it their problem to change how we coach, change our rules that govern these ways of thinking and to hopefully make some type of difference. 

 

Thank you for reading, please feel free to contact me personally, to leave comments, share experiences, follow my blog and social media, and to reblog if you wish as well. 

 

Fitness WonderWoman,

Shay-lon xo

ACL Tear (Injury)

When it comes to injuries… I am sure most if not all of you have heard of an ACL tear. If you are not completely sure of what an ACL tear is, then you have come to right place because I plan on explaining it. 

 

First comes First.. What is an ACL tear? 

 
  • A torn anterior cruciate ligament in the knee. 

How does one tear their ACL?

  • Most prominent in sporting activities
  • It can occur when your foot is planted on the ground and force strikes it while your leg is straight or slightly bent
  • It can occur when changing direction rapidly
  • or when landing from a jump

Oh yeah, you remember now.. athletes who have torn their ACL end up gone for the majority of the season, right?

  • Yes, this is quite correct. Considering it will usually end in surgery and takes a while for recovery.

Common Sports in which we see ACL Tears?

  • Basketball, football, soccer & tennis 

Common signs that you might have an ACL Tear? 

  • Swelling, possible popping sound, unable to bend knee, weak leg muscles 
  • Although everyone is different will sometimes show different signs (more or less)

What is recovery time during an ACL tear?

  • They say typically 6-9 months .. but again this could be estimated up or down

For more information about a torn ACL, please check this website out:  http://orthoinfo.aaos.org/topic.cfm?topic=a00549

 

Let me know in the comments if any of you have experiences a Torn ACL, and what it was like for you. As always share, like and follow. For more injuries to be aware of, click: here

 

Oh and specialist (Doctors, Physical therapist, etc) please feel free to leave any comments or helpful tips. 

 

Your Fitness Blogger,

Shay-lon xxo