2010-Vol 2 - Fitness one

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One tends to see injury as an event of the moment like a fall, an impact or a hit, a car accident etc., This is well at times of course but all injury does not fit the above stereotype. Recall, the trivial nature of some injuries while performing routine activities as in reaching forward, bending down, just plain walking, getting out of your car after a long ride, sneezing, standing for a period of time etc. It is obvious then that there was an injury waiting to happen and the trivial activity was the ‘ last straw on the camel’s back’ . What happens in the gym may be more than trivial but could add to the ‘straws on the camel’s back’. Repetitive activity of a faulty nature even if trivial can be cumulative and may lead to a full blown injury down the road. This is what is termed as an overuse injury. Therefore awareness is essential as many of us fit a level of vulnerability. The following may be some examples of individual types that may be on the upper end of the list in lines of vulnerability. 1. Age over 30 years 2. A sedentary lifestyle involving minimal physical exertion 3. Poor eating and hydration habits with 12 | pROpEL fITNESS obesity 4. Lack of rest and poor sleeping habits 5. The born again exerciser that has never exercised in the past but now since his /her career and essential fundamentals of life are out of the way feels it is time to get in shape. 6. The ‘weekend warrior’, who spends all week serving a hectic non physical schedule, but over the weekend goes all out physically 7. The once good looking individual who has lost touch secondary to family and career ties but is now ready and determined to look debonair hunky again 8. Or the otherwise young and fit enthusiast who is pushing beyond the limits of normalcy because it feels good for the psyche (e.g. runners high, he-man feel, peer pressure) Every one understands that matter wears and tears, secondary to function or friction. We need to come to terms that we are matter as well essentially made of element and minerals. May be that is why we decay and decompose after death as we are being recycled back into nature. How often do we take the effort to maintain ‘matter’ (car, windows, fridge, bicycle etc) in our households by not exposing them to certain forces or chemical toxins by polishing, lubricating or cleaning them. If this does not occur it is subject to wear and tear. We need to understand that the human body also fits this perspective. It can be internal or external. InteRnAl Inappropriate exposure to toxins (what we put in, junk food, sugars, alcohol excess, smoking etc, lack of rest and sleep, stress, inhaling environmental and occupational toxins). exteRnAl Poor maintenance as in the polishing and lubricating would be similar to inadequate movement, flexibility and strength. With a poor basic body infrastructure, if one begins to over exercise they are most definitely vulnerable. So, our muscles, tendons, joints, ligaments etc will fit this description. They are ‘matter’, subject to wear and tear and if you fit into the above overall stereotype, then you are vulnerable to injury. The injury is cu-
mulative over a period of time secondary to repetition, which can happen in the gym and this is what shows up as aches and pain. Being able to appropriately identify them in a timely manner and seeking the help of the appropriate health professional is important as this may prevent chronic pain and a full blown injury requiring surgery. Better yet maintenance or prevention of these injuries from occurring in the first place would be the need of the hour to maintain a more productive lifestyle. Overuse injury may be occupational or recreational as in sport or working out in the gym. An overview of what could potentially happen in the gym is the point of discussion in this article. Regionally overuse injury can happen in the spine (neck, upper back, lower back), shoulder, elbow, wrist (more vulnerable to occupational overuse), hip, knee, ankle and foot. The modes of force that can potentially cause overuse injury are impact loading, tension, shearing and vibration. Ultimately the single denominator that causes cumulative injury is fatigue because tissues start failing when fatigue is prolonged. Hence a combination of a vulnerable type as mentioned above, faulty repetitive activity and fatigue are the key reasons for overuse injury. One can see how all three factors can occur in Dr. Deepak Sebastian Bpt, mhS, Dpt, nD, phD Physiotherapist and Naturopathic doctor American Board Certified Fellow American Academy of OMPT Clinical instructor and Director Institute of Therapeutic Sciences Northville, MI, USA overuSe injury A layman’s perspective the gym. The following are some regional considerations and a more detail overview in subsequent articles in this series. A brief overview of the region and symptoms to look for to bring to the attention to the health professional available in the gym i.e. physiotherapist, are mentioned. The potential vulnerable forces are also mentioned. The information here is not all inclusive but worth considering. neCk AnD UPPeR BACk Your occupation could involve more of desk and computer work, overhead activity, excessive driving. Activity in the gym involves overhead lifting a weight in front of the body, impact loading as in jumping and aerobics. SymptomS Pain in the neck with a stiff feeling, headaches behind the head, pain radiating into the shoulder blades and arms, pain on coughing and sneezing loweR BACk Your occupation could involve prolonged desk and computer work, excessive standing, walking, bending and lifting, excessive time spent driving a car or riding a motorcycle. Activity in the gym involves bending forward and lifts for the lattismus muscle, dead lifts, overhead lifting a weight in front of the body, impact loading as in jumping and aerobics, treadmill, stair master, squats with weights in the shoulders, arm curls with bar weights, standing and pulling a weight from below towards the chest. SymptomS Pain in the back with a stiff feeling, pain radiating into the tail bone and buttocks, Pain radiating into the buttock and back of the leg, sometimes into the foot, pain on bending and twisting, pain on coughing, Pain sitting or driving sHoUlDeR Your occupation could involve more of desk and computer work, excessive overhead activity, and lifting. Activity in the gym involves overhead lifting, and lifting sideways for the deltoids, lifting a weight in front of the body, bench press and lat pulls. SymptomS www.fitnessone.in
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