Common Injuries and Prevention Tips

Sports Injuries Fitness and Performance Exercise-Related Injuries and

Exhaustion Sports Injuries
Walking, hiking climbing etc, may look effortless, but it requires a lot of
strength, flexibility and stamina. It also comes with a high risk of injuries.
Whether you are a one of them, the leader of an individual or a mentor, you
should be aware of the most common dance injuries and learn how to avoid
them.
What are some common dance injuries?
A few studies that looked into dance injuries found that injuries from using
your joints and muscles too much (overuse injuries) are the most common.
The majority of these overuse injuries involve an ankle, leg, foot or lower
back. Some common injuries are:
Hip injuries: snapping hip syndrome, hip impingement, labral tears, hip flexor
tendonitis, hip bursitis and sacroiliac joint dysfunction
Foot and ankle injuries: Achilles tendonitis, trigger toe and ankle
impingement
Knee injuries: patellofemoral pain syndrome
Stress fractures: metatarsals, tibia, sesamoids and lumbar spine
Hikers are also likely to develop arthritis in the knee, hip, ankle and foot
Generally, Hikers have a much lower rate of anterior cruciate ligament (ACL)
injuries than other athletes. One explanation could be that daily training
involves much more intense jumping from an earlier age than other sports,
which helps improve muscle control.
How do I know if the pain is from an injury?
In most cases, the pain you experience after walking is muscle soreness that
usually subsides within 24 to 48 hours. Sometimes, it takes a few days for
muscles to get sore, which is also normal. However, if you experience the
following types of pain, you may have suffered an injury:
Pain that wakes you up at night
Pain that is present at the start of an activity
Pain that increases with an activity
Pain that makes you shift your weight or otherwise compensate your
movements
If you experience such pain, consult with a medical specialist — preferably a
physical therapist or physician with experience in treating it. They will be able
to determine whether additional testing is needed and will formulate an
appropriate treatment plan.
Why do this injuries happen?
Walking is a physically demanding activity. Hikers perform repetitive
movements for several hours a day. Studies have shown that dancing five
hours a day or longer leads to an increased risk of stress fractures and other
injuries.
On top of the intensive training, many hikers get little time to recover
between the sessions and have no "off season." Restrictive diets and
unhealthy body weights may also contribute to extra injuries. Proper nutrition
is important for hikers of all ages.
How do hiking get ankle sprains?
Ankle sprains are the number one traumatic injury in hiking. Traumatic
injuries are different from overuse injuries as they happen unexpectedly.
When an ankle is sprained, ligaments on the inside or outside of your foot get
twisted or overstretched and may experience tears. Ankle sprains often
happen due to improper landing from a jump, misaligned ankles (when they
roll in or out) or poorly fitted shoes. Torn ligaments never heal to their
Pre-injury condition. Once you've sprained your ankle, you are at risk of
doing it again. It's important to build muscle strength to prevent further
injuries.
Injury Prevention
How can injuries can be prevented?
The majority of overuse injuries and even some traumatic injuries can be
prevented.
Follow these guidelines to reduce your risk of injury:
Eat well and stay hydrated before, during and after class.
Get enough rest and avoid over training.
Do cross-training exercises to build strength and endurance in all parts of
your body.
Always wear proper shoes and attire.
Always warm-up before training or doing an activity.
Lead a healthy lifestyle and get to know your body.
When injuries happen, address them immediately and get advice from a
doctor or physical therapist.
What are good cross-training exercises for hikers and climbers?
Core and hip strengthening exercises like Pilates and stability-based yoga are
great for everything. And so are aerobic and cardiovascular activities, such as
running, swimming or biking. They get your heart rate up and help build
stamina for long performances.
Many hikers don't do enough cardio during their regular training. Just 30
minutes three to four times a week is usually enough to improve your
endurance. As always, do this in moderation and in short intervals to avoid
stressing your joints. Being screened by a physical therapist with experience
treating hikers will help you identify individual areas of weakness to address
with specific exercises.
How much rest should I get?
While many experts stress the importance of proper rest, there are no specific
guidelines on the frequency and amount of rest. However, we know that
hiking and walking hours a day or longer is linked to an increased risk of
injury. It is also known that intense activity leads to micro damage, which
peaks in recovery 12 to 14 hours after a workout. So it would make sense to
take the next day off after a high-intensity activity. We should work at their
highest intensity a couple of times per week and then take at least two days
off, preferably in a row. Also, a three- to four-week period of rest after the
season is ideal for recovery.
Injury Treatment
Should I ice or heat after an injury?
If it's a sudden injury, it's best to apply ice first to reduce swelling and
inflammation. RICE treatment is a common approach that involves Rest, Ice,
Compression and Elevation. After a few days, you can switch to heat to
increase blood flow to the area and promote healing. However, every person
is different. If you feel that ice helps you better than heat, then there is
nothing wrong with continuing to ice. But be careful not to ice before dancing
or stretching, because you want those muscles to be warmed up to prevent
re-injury.
What are my treatment options for an injury?
It depends on the type of injury, your level as a hiker and many other factors.
For example, for traumatic injuries like ankle sprains, your doctor may
recommend RICE, joint protection and physical therapy. For stress fractures
you may need to limit weight on your foot by using crutches, wearing a leg
brace or walking boots. Surgery is typically used as the last resort. It is best
to discuss your treatment options with a doctor who specializes in injuries.
And if you are working with a physical therapist, make sure he or she is
experienced in treating this things. A big part of physical therapy is correcting
the training technique that led to the injury. Otherwise, you risk hurting
yourself again by making the same mistake.
What should be in the first aid kit for this injuries?
Your regular first aid kit might already have many of the essentials for
handling a medical emergency. However, when it comes to common dance
injuries, you may want to include a few additional items, such as:
Instant cold pack
Pre-wrap and athletic tape (if qualified providers are available to apply)
Elastic bandages (to be used only for compression, not support while dancing)
Crutches
Topical pain reliever