Post-holiday workout injuries: Prevention and treatment
Renewed enthusiasm for fitness is common after the holiday season, but injuries are likely when people try to make up for lost time, according to John Schrader, clinical professor in the Department of Kinesiology and a certified athletic trainer for Indiana University Athletics. Schrader teaches courses on musculoskeletal assessment and rehabilitation of athletic injuries. "Too often people make the decision to get fit and overdo it immediately. Muscle strains and acute soreness are an unfortunate result of thinking that more is better when you're trying to get back on track. In fact, you will have more success at getting fit if you ease into a workout program and give your body time to gradually adjust to new demands," he said. Schrader offers the following tips for preventing and treating common workout injuries:
* Don't trust your instincts to tell you what your body can handle. "Your brain doesn't know when you are out of shape," Schrader said. "Your mind thinks you can do anything you did when you were 18, especially if you used to be very active. It's as if your brain sends out a request, but your body gives you a rejection notice in the form of acute soreness or injury." Check with your physician before starting a new program, and think in terms of gradually increasing your workout intensity. * Put your energy into planning. "It's great to get excited about getting fit, but if you go all-out in the beginning, you can hurt yourself. Instead, take that energy and invest it in drawing up a plan that you can stick to. Develop a schedule and consider it an important investment in your health. Put it in your appointment book and do not 'cancel' on yourself," Schrader said. * Treat muscle soreness with a warm bath or shower, gentle stretching and light activity. "Going for an easy walk can help sore muscles by increasing circulation and speeding recovery at the molecular level," Schrader said. Peak muscle soreness is most common 48 hours after a workout. * Know when to see a doctor about your injury. "A good measure of significant injury is if it wakes you up in the night or persists for several days. With either situation, you should see a doctor," Schrader said. Minor and short-lived aches and pains can be treated with a cold compress and over-the-counter pain medication. "It's also important to back off your intensity once you've recovered. An injury is a sign that you were too aggressive with your workout."
The Department of Kinesiology is part of the School of Health, Physical Education and Recreation at Indiana University Bloomington.
Keep children active all winter
Don't let cold weather stand in the way of active play. The winter months provide ample opportunities for active games indoors and out, says David Gallahue, dean of Indiana University's School of Health, Physical Education and Recreation. Gallahue, an expert on children and physical activity, offers the following tips:
* Dress for the weather and get outside. "If children are properly bundled, they can be outside for hours. The key is to dress in layers," Gallahue said. He recommends a first and second layer of moisture-wicking fabrics like polypropylene. "Don't have cotton close to the body, because it will trap moisture against the skin. Look for fabrics with wicking features that move moisture away," he said. For a third layer, add fleece for warmth, and then finish with a waterproof outer layer. "Add a hat, preferably made of wicking fabric, and mittens, which are better than gloves for keeping little fingers warm. If there's snow outside, eye protection and sunscreen are a must," he said. * "Give it a name, make it a game." A walk through the park becomes an adventure when you're hunting for acorns or identifying winter birds. "A walk along a stream can be a 'creek hike' to find fossils or geodes. How about a 'tree hike' where you take rubbings of five different types of bark? Give your trip a name and a goal to make it exciting," Gallahue said. Older children can use a map and compass or the Global Positioning System to find landmarks or hidden treasures you've planted in advance. "With a little planning, you can put together a scavenger hunt for things like animal tracks, pine cones or interesting ice formations," he said. * Visit a zoo or a farm. Places that house animals are fun winter destinations for learning how life changes throughout the seasons. "At the zoo you can see which animals are hibernating and which can survive in the cold. Or visit a farm to see how the farmers take care of their animals during the winter," he said. * Make snow and ice your playthings. "Ice skating, skiing, snowshoeing and building snow sculptures are all great ways to enjoy the outdoors," he said. * Create indoor adventures. "With younger children, imaginative play can be a great way to be active. Build a fort or tent in the bedroom and make up a story to act out. Let's say we're taking our camera, hunting for a bear to photograph. So we stalk the bear all around the house. Then we jump into our cardboard canoe and paddle to the other side of the river. Now we're pretending to climb a tall tree so we can get a better view. Capture a child's imagination and be absolutely silly. You can also act out nursery rhymes or favorite stories in the same way." * Have a family step contest. For older children, pedometers can be a great tool for a goal-oriented family activity that brings activity indoors. "Work as a team or have a contest to see who can get the most steps around the house each day. The winner gets to pick the next family outing, or the whole family can celebrate breaking its old record. Children aged 7-12 are great with devices and gadgets. They'll find creative ways to work in more steps to see the numbers add up," he said.
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