Aches and Pains, Strains and Sprains
Students are vulnerable to a variety of aches and pains, which are often caused by overexertion. Here are some common ones.
Strain: A slightly overstretched muscle, tendon or ligament
Sprain: Torn or overstretched ligaments around a joint
Tendonitis: Overuse or injury of tendons, causing pain, tenderness and inflammation
Tennis elbow: A type of tendonitis. The pain is on the outer side of the elbow where the tendons that bend the wrist back are attached.
Knee Problems
Patellar tendonitis (jumper’s knee): Inflammation of the tendon that attaches the kneecap to the shin bone. This causes pain below the kneecap that worsens with jumping or squatting.
Patellar femoral syndrome: Inflammation on the back of the kneecap. This causes a deep, aching pain in the kneecap that worsens when walking up and down stairs or prolonged sitting with bent knees.
Muscle Cramps: May occur during exercise (especially in hot weather) or at night
Charley Horse: Muscle cramp in legs. Possible causes are dehydration, a muscle that wasn't stretched prior to working out or a low level of potassium (balance potassium by eating more bananas, potatoes and oranges).
Shin Splints: General phrase for shin pain. Usually caused by overuse or a change in routine (new shoes, jogging on a different surface, running downhill)
Stress fracture: A small crack in a bone (often the foot or shin), caused by overuse that results in pain and tenderness, which increases with use. May present no visible swelling. More likely in women whose periods have stopped.
What to Do
- Take ibuprofen or naproxen to help ease pains and inflammation.
- Remember “RICE” for aches, pains and injuries (Rest, Ice, Compression, Elevation).
Rest is critical. Pain is your friend! Let pain be your guide — if it hurts, don’t do it. When initial pain and swelling are gone, slowly resume exercising the injured area. If it hurts, stop and rest more.
Ice reduces pain, swelling and promotes healing. Apply 10 minutes every hour for the first few days (not directly on skin); then 15 to 20 minutes, three times a day and after exercise.
Compression using an Ace bandage or compression sleeve immobilizes and compresses the injured area (wrap it tight enough to feel tension without cutting off circulation).
Elevation minimizes swelling. Keep injured areas at or above your heart level whenever you sit or lie down.
Avoiding Aches and Pains
- Warm up before exercising since cold, stiff muscles are more susceptible to injury. Cool down and stretch afterward.
- Increase intensity and duration of physical activity gradually.
- Alternate harder and easier workouts.
- At the first twinge of pain, reduce your physical activities.
- Wear supportive, well-cushioned shoes for running, walking and aerobics.
- Tennis: Use a two-handed backstroke.
- Biking: Get the seat and handle bars adjusted for you.
- Roller-skating: Wear protective pads and a helmet.
- Don’t stop exercising if you have an injury — just choose exercise that doesn’t hurt.