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Sports injuries can affect bones or soft tissue such as ligaments, muscle and tendons.

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There are 2 types of sports injuries. One is the acute injury and the other is the chronic injury. 

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There are 2 types of sports injuries. One is the acute injury and the other is the chronic injury. 

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"Sports injuries" are injuries that happen when playing sports or exercising. Some are from accidents. Others can result from poor training practices or improper gear. Some people get injured when they are not in proper condition. Not warming up or stretching enough before you play or exercise can also lead to injuries.

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7 Common Sports Injuries and how to treat them 

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7 Common Sports Injuries and how to treat them 

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After a sedentary work week, end-zone catches and 36-hole weekends can take their toll in common sports injuries. The seven most common sports injuries are:

1. Ankle sprain

2. Groin pull

3. Hamstring strain

4. Shin splints

5. Knee injury: ACL tear

6. Knee injury: Patellofemoral syndrome - injury resulting from the repetitive movement of your kneecap against your thigh bone

7. Tennis elbow (epicondylitis)

To see how to prevent and treat these common sports injuries - and to learn when it's time to look further than your medicine cabinet to treat sports injuries- read on.

Sprains are injuries to ligaments, the tough bands connecting bones in a joint. Suddenly stretching ligaments past their limits deforms or tears them. Strains are injuries to muscle fibers or tendons, which anchor muscles to bones. Strains are called "pulled muscles" for a reason: Over- stretching or overusing a muscle causes tears in the muscle fibers or tendons.

"Think of ligaments and muscle-tendon units like springs," says William Roberts, MD, sports medicine physician at the University of Minnesota and spokesman for the American College of Sports Medicine. "The tissue lengthens with stress and returns to its normal length - unless it is pulled too far out of its normal range."

Sometimes preventing common sports injuries is beyond our control, but many times sports injuries are preventable. "Some injuries," Roberts says, "we bring on ourselves because we're not conditioned for the activity." His advice: "Work out daily and get double benefit - enjoy your weekend activities and garner the health benefits."

Every workout should start with a gentle warm-up to prevent common sports injuries, says Margot Putukian, MD, director of athletic medicine at Princeton University. "Getting warmed up increases blood flow to the muscles, gets you more flexible, and could decrease injuries," she adds.

Overuse injuries are common and preventable, according to Putukian. "Don't come out and hit the ball for an hour after not playing for a while," she says. Whether it's hiking, running, or team sports, do some "pre-participation training" first by lightly working the relevant muscle groups in the weeks before the activity.

And learn to recognize when you've already left it all on the field. "Stop when you are fatigued," says Roberts. "Muscle fatigue takes away all your protective mechanisms and really increases your risk of all injuries." You can always come out to play again next weekend - if you don't get injured today.

Continued

Usually, common sports injuries are mild or moderate - there's some damage, but everything is still in place. You can treat them at home using the PRICE therapy method described later in this article. But you should expect that some common sports injuries may take months to heal, even with good treatment. If a sprain or strain is severe, however, the entire muscle, tendon, or ligament is torn away, and surgery may be needed.

Here are some specific tips for treating each of the most common sports injuries:

What it is: Most athletes have experienced a sprained ankle, which typically occurs when the foot turns inward. This turning stretches or tears the ligaments on the outside of the ankle, which are relatively weak.

What you can do: With an ankle sprain, it's important to exercise to prevent loss of flexibility and strength - and re-injury. You can ask your doctor or physical therapist to help you know what kinds of exercise you should do.

When to see a doctor: It's important to note where the sprain has occurred. "A 'high ankle sprain' is slower to heal and should probably be seen by a doctor to make sure the bones in the lower leg did not separate," says R. Marvin Royster, MD. Royster is assistant team physician for the Atlanta Braves and an orthopedic surgeon with Peachtree Orthopedic Clinic in Atlanta. One way to recognize a high ankle sprain is that this sprain usually causes tenderness above the ankle.

What it is: Pushing off in a side-to-side motion causes strain of the inner thigh muscles, or groin. "Hockey, soccer, football, and baseball are common sports with groin injuries," says Royster.

What you can do: Compression, ice, and rest will heal most groin injuries. Returning to full activity too quickly can aggravate a groin pull or turn it into a long-term problem.

When to see a doctor: "Any groin pull that has significant swelling should be seen early by a physician," Royster says.

Continued

What it is: Three muscles in the back of the thigh form the hamstring. The hamstring can be over-stretched by movements such as hurdling - kicking the leg out sharply when running. Falling forward while waterskiing is another common cause of hamstring strains.

What you can do: "Hamstring injuries are slow to heal because of the constant stress applied to the injured tissue from walking," says Royster. "Complete healing can take six to 12 months." Re-injuries are common because it's hard for many guys to stay inactive for that long.

What they are: Pains down the front of the lower legs are commonly called "shin splints." They are most often brought on by running - especially when starting a more strenuous training program like long runs on paved roads.

What you can do: Rest, ice, and over-the-counter pain medicine are the mainstays of treatment.

When to see a doctor: The pain of shin splints is rarely an actual stress fracture - a small break in the shin bone. But you should see your doctor if the pain persists, even with rest. Stress fractures require prolonged rest, commonly a month or more to heal.

What it is: The anterior cruciate ligament (ACL) holds the leg bone to the knee. Sudden "cuts" or stops or getting hit from the side can strain or tear the ACL. A complete tear can make the dreaded "pop" sound.

When to see a doctor: Always, if you suspect an ACL injury. ACL tears are potentially the most severe of the common sports injuries. "A completely torn ACL will usually require surgery in individuals who wish to remain physically active," says Royster.

What it is: Patellofemoral syndrome can result from the repetitive movement of your kneecap (patella) against your thigh bone (femur), which can damage the tissue under the kneecap. Running, volleyball, and basketball commonly set it off. One knee or both can be affected.

What you can do: Patience is key. Patellofemoral pain can take up to six weeks to clear up. It's important to continue low-impact exercise during this time. Working out the quadriceps can also relieve pain.

Continued

What it is: Repetitive use of the elbow - for example, during golf or tennis swings - can irritate or make tiny tears in the elbow's tendons. Epicondylitis is most common in 30- to 60-year-olds and usually involves the outside of the elbow.

What you can do: Epicondylitis can usually be cleared up by staying off the tennis court or golf course until the pain improves.

The U.S. Marines say that "pain is weakness leaving your body." Most of the rest of us would add, "OK, but can't we hurry it up a little?" The answer is yes. Using the PRICE method to treat any common sports injury will help get you back in the game sooner.

First, it's important to know that swelling is a normal response to these injuries. Excessive swelling, though, can reduce range of motion and interfere with healing. You can limit swelling and start healing faster after common sports injuries by using the PRICE principle:

P -protect from further injury
For more severe injuries, protect the injured area with a splint, pad, or crutch.

R -restrict activity
Restricting activity will prevent worsening of the injury.

I - Apply ice immediately after a common sports injury. "Ice is the miracle drug" for sports injuries, says Putukian. "It's an anti-inflammatory, without many side effects." Use ice for 20 minutes every one to two hours for the first 48 hours after the injury. Don't use heat during this time - it encourages swelling and inflammation.

C -apply compression
Compression with an elastic bandage will help reduce swelling.

E -elevate the injured area
Elevating the injured area above the heart will also reduce swelling.

Over-the-counter pain relievers usually relieve the pain of common sports injuries to a tolerable level. If they don't, it's probably time to see a doctor.

We know you're tough - but you also need to be smart. If you suspect a serious injury or if you have any of these signs, see a doctor:

Deformities in the joint or bone - it looks "crooked," or moves abnormally

You cannot bear weight or can't use the limb without it "giving way"

Excessive swelling

Changes in skin color beyond mild bruising

It's not getting any better after a few days of PRICE therapy

Sources

SOURCES: William Roberts, MD, sports medicine and family practice physician, University of Minnesota, St. Paul, MN; spokesperson, American College of Sports Medicine. R. Marvin Royster, MD, orthopedic surgeon and assistant team physician for the Atlanta Braves, Atlanta, GA. Margot Putukian, MD, director of athletic medicine, Princeton University, Princeton, NJ; associate clinical professor, Robert Wood Johnson University of Medicine and Dentistry of New Jersey, Newark, NJ. American College of Sports Medicine: "Sprains & Strains: What They Are, and What to Do About Them." Wolfe, M., American Family Physician, 2001; vol 63: pp 93-104. eMedicine: "Adductor Strain," "Groin Injury," and "Hamstring Strain." National Institutes of Health Medline Plus: "Shin Splints." Juhn, M., American Family Physician, November 1999; vol 60: pp 2012-2022. DeLee, J., DeLee & Drez's Orthopaedic Sports Medicine, 2nd Edition, Saunders/Elsevier, 2003.

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After a sedentary work week, end-zone catches and 36-hole weekends can take their toll in common sports injuries.

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MedlinePlus links to health information from the National Institutes of Health and other federal government agencies. MedlinePlus also links to health information from non-government Web sites. See our disclaimer about external links and our quality guidelines.

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MedlinePlus links to health information from the National Institutes of Health and other federal government agencies. MedlinePlus also links to health information from non-government Web sites. See our disclaimer about external links and our quality guidelines.

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Torn MCL Knee Injury - Symptoms, Causes, Treatment, Prevention

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The most common cause of an MCL injury is when the knee is hit on the outside, which can cause the MCL to overstretch and tear. Learn more about torn MCL symptoms and treatment here.

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Ankle Sprain Overview

The ankle joint, which connects the foot with the lower leg, is injured often. An unnatural twisting motion can happen when the foot is planted awkwardly, when the ground is uneven, or when an unusual amount of force is applied to the joint. Such injuries to the ligaments or tendons of the ankle happen during athletic events, while running or walking, or even doing something as simple as getting out of bed.

Ankle injuries can be painful and can make it hard to carry out your daily activities.

Ankle Sprain Causes

Ligaments, which provide the connection between the bones of the ankle, are injured when more than normal stretching force is applied to them. This happens most commonly when the foot is turned inward or inverted. This kind of injury can happen in the following ways:

Awkwardly planting the foot when running, stepping up or down, or during simple tasks such as getting out of bed

Stepping on a surface that is irregular, such as stepping in a hole

One player stepping on another during an athletic event (A common example is a basketball player who goes up for a rebound and comes down on top of another player's foot. This can cause the rebounder's foot to roll inward.)

Ankle Sprain Symptoms

When an ankle is injured with a sprain, tendon injury, or fracture, inflammation occurs. Blood vessels become "leaky" and allow fluid to ooze into the soft tissue surrounding the joint. White blood cells responsible for inflammation migrate to the area, and blood flow increases as well. Typical changes that happen with inflammation, include the following:

Swelling because of increased fluid in the tissue: Sometimes the swelling is so severe that you can leave an indentation in the swollen area by pressing on it with your finger.

Pain because the nerves are more sensitive: The joint hurts and may throb. You can often make the pain worse by pressing on the sore area, by moving the foot in certain directions (depending upon which ligament is involved), or by walking or standing.

Redness and warmth caused by increased blood flow to the area.

Continued

When to Seek Medical Care

Usually, an ankle sprain itself does not call for a trip to the doctor. The problem is how to tell a sprain from a more serious injury such as a fracture. If the following happen, you should contact your doctor:

Your pain is severe or uncontrolled, in spite of over-the-counter medications, elevation, and ice.

You cannot walk or cannot walk without severe pain.

Your ankle fails to improve within 5-7 days. The pain need not be gone, but it should be improving.

A follow-up visit 1-2 weeks after the injury is advisable to help with flexibility and strengthening exercises.

The indications to go to a hospital's emergency department are similar to those for which to call the doctor. The following conditions suggest you might have a fracture, or you may need a splint for pain control.

Severe or uncontrolled pain

Foot or ankle is misshapen or extremely swollen

Cannot walk without pain

Severe pain when pressing over the medial or lateral malleolus, the bony bumps on each side of the ankle

Exams and Tests

The doctor will check to see if a fracture or other serious injury has happened to require immediate care.

The examination should make sure that you haven't injured the nerves or arteries to the foot.

The doctor will handle and move the foot and ankle to determine what bony areas are involved.

The doctor will also check the Achilles tendon for signs of rupture.

X-rays are often, but not always, needed to make sure that a fracture is not present.

Ankle Sprain Treatment Self-Care at Home

Care at home is directed toward lessening the pain and helping healing. Because most of the pain is caused by inflammation, you should try to reduce inflammation and keep it from happening. Remember R.I.C.E.:

Rest prevents further injury and avoids stress on already inflamed tissue.
Put the ankle joint at rest by wearing a brace or splint.

Ice is probably the best treatment.

Ice will counteract the increased blood flow to the injured area.

It will reduce the swelling, redness, and warmth.

Applied soon after the injury, ice will prevent much of the inflammation from happening.

Compression can help keep down swelling.
Compression wraps, such as Ace bandages, do not provide much support to prevent movement of the ankle, and you should not apply them tightly. Specialized braces, such as for the ankle, can work better than an elastic bandage for removing the swelling.

Elevation (keeping the injured area up as high as possible) will help the body absorb fluid that has leaked into the tissue.

Ideally, prop the ankle up so that it is above the level of your heart.

You can do this in a reclining chair.

Anti-inflammatory pain medications will reduce the pain and combat the swelling. Several are available over-the-counter, such as ibuprofen (Motrin, Advil) and naproxen (Aleve). But check with your doctor first if you have any medical problems or take any other medicines.

Continued

Medical Treatment

Treatment by a doctor will be very similar to that described for home care, especially using ice to lessen the inflammation.

The doctor may elect to apply a brace or cast to reduce motion of the ankle. Crutches are frequently provided so you do not have to bear weight on the injured ankle.

The most common medications used for ankle sprains are anti-inflammatory pain medications that both reduce pain and help control inflammation. If you cannot tolerate these drugs, acetaminophen (Tylenol) is a common alternative for pain relief.

Next Steps Follow-up

Follow-up for ankle sprains is needed only if the ankle is not healing well. This could indicate there is a previously undetected fracture or torn ligaments. Go to a doctor for follow-up care if either of the following is true.

Your ankle continues to hurt after 2 weeks

Any swelling persists or worsens

Prevention

Ankle sprain prevention can be as simple as wearing the right shoes or as complicated as balance training for athletes.

Keep your ankles strong and flexible. Check with your doctor or physical therapist for strengthening exercises.

Wear the proper shoes for the activity. You should always wear stable shoes that give your ankle the proper support. High-top basketball shoes are a good choice. (High heels or platform shoes are not the best choice if you're trying to prevent an ankle sprain.)

If you are participating in a sport, you might want to consider having a weak ankle taped to offer extra support. If you have repeated sprains, wearing an ankle brace while playing may help as well.

Make sure that the playing field is clear of any holes or obstacles.

Remove any obstacles or trip hazards from your home or yard.

Outlook

Most ankle sprains heal without complications or difficulty.

Surgery is seldom needed for mild or moderate sprains. It is sometimes considered when a person with a severe sprain is a professional athlete or someone else who will likely put a lot of stress on the joint in the future.

Exercises to maintain flexibility and strength can often be started once the swelling has resolved and you can walk without pain. Check with your doctor first.

Continued

Multimedia

Media file 1: Ankle sprain. Medial and lateral malleoli, the "bumps" on either side of the ankle. The medial malleolus is formed by the tibia, while the fibula forms the lateral malleolus.

Media file 2: Ankle sprain. Inversion injury of ankle. Note it is turned inward.

Synonyms and Keywords

ankle sprain, twisted ankle, turned ankle, rolled ankle, tibia, medial malleolus, fibula, talus, anterior talofibular ligament

Sources

Authors and Editors

Author: Howard A Blumstein, MD, FAAEM, Assistant Professor, Surgery; Medical Director, Department of Emergency Medicine, Wake Forest University School of Medicine.

Editors: Scott H Plantz, MD, FAAEM, Research Director, Assistant Professor, Department of Emergency Medicine, Mount Sinai School of Medicine; Francisco Talavera, PharmD, PhD, Senior Pharmacy Editor, eMedicine; Anthony Anker, MD, FAAEM, Attending Physician, Emergency Department, Mary Washington Hospital, Fredericksburg, VA.

SOURCES:

eMedicineHealth: "Ankle Sprain."

American Academy of Orthopaedic Surgeons: "Sprained Ankle."

American Orthopaedic Foot & Ankle Society: "Ankle Sprain."

HealthyChildren.org: "Sprained Ankles."

UptoDate: "Ankle Sprain."

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The ankle joint, which connects the foot with the lower leg, is injured often. An unnatural twisting motion can happen when the foot is planted awkwardly, when the ground is uneven, or when an unusual amount of force is applied to the joint.

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Groin Strain Injury explained. How to diagnose, treatment, exercises, strapping, groin supports and more.

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Plantar fasciitis explained - Treatment, causes, taping, massage, exercises, expert interviews and more.

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A stress fracture is a crack that does not go completely through the bone. Initially called march fractures, they were first noted in the 19th century in Prussian soldiers who marched too far or too often. The injury has two main causes: too much repetitive stress on a bone and/or weakness of the bone, which can result from a number of different factors. If the repeated strain is greater than the strength of the bone, then it will fracture.
Symptoms
The most common site of a stress fracture in the lower body is the tibia or shin bone, followed by the metatarsals, the bones in the foot behind the toes. Most stress fractures develop gradually. A typical tibial stress fracture will initially be felt as "shin splints," a catch-all term that refers to pain along the inside of the tibia. The pain usually starts out over a large area along the shin bone, and is mainly noticed after a hard training session or race, or the morning after a long or difficult workout.

Shin splints occur when the muscles pull away from their attachment site along the inside of the tibia. At this point it's possible to prevent a stress fracture by responding to the developing problem: Stop running and see a sports medicine specialist. Left untreated, the muscles will continue to pull, and this may cause a crack to form in the bone. The pain will progress to the point where it is noticed more during the run, and become focused on a smaller area of the bone.

Do not be fooled into thinking that your injury is a stress fracture only if you are unable to run. Frank Shorter unknowingly ran on a stress fracture in his foot during his silver-medal winning marathon in the 1976 Montreal Olympics. Dave Johnson competed on a navicular (a bone on the top of the foot) stress fracture in the 1992 Barcelona Olympic decathlon, winning the bronze medal. He paid the price of requiring surgery after the Games to place two screws across the fractured bone.
Diagnosis
If the pain is very focused on one area and becomes constant or worse during a run, then you should see a sports medicine specialist immediately. Because the fracture is not completely through the bone, often it does not show up on traditional X-rays, and therefore a bone scan is a better way to detect the problem. The test usually is done at a hospital and involves an injection of dye into the arm, followed by a series of special X-rays taken at different time intervals, with the final one typically taken after three hours. The cost, usually several hundred dollars, is almost always covered by insurance. (It helps to have a doctor who is sensitive to a runner's needs if you are in an HMO-type insurance program.) The bone scan will show the approximate site of a fracture; however, it is not highly specific as to its exact location and extent. Therefore, a follow-up MRI or CT scan sometimes is done. Again, the procedure usually is insured, but check first, because it can cost more than $1,000.
Causes and Prevention
Some of the causes of a stress fracture include poor biomechanics, inflexible or weak muscles, overtraining, doing too much too soon, training on hard surfaces, wearing improper or worn-out training shoes and doing too many races in racing flats in a short period of time. In addition, some people are predisposed to stress fractures because of a calcium-poor diet or osteoporosis (a progressive loss of bone mineral), and if these problems persist, another fracture is likely to occur.

Women and girls may be prone to stress fractures as a result of the Female Athlete Triad, a combination of osteoporosis, amenorrhea (absent or infrequent menstrual periods) and eating disorders that occur together.

Amenorrhea is associated with decreased estrogen in the body, which limits the ability to process the calcium used to strengthen bones. Eating disorders often lead to poor intake of nutrients, including calcium, and to significant weight loss, which can bring on amenorrhea.
The Role of Diet
Eating well can play a crucial role in preventing stress fractures. If your diet is short on calcium, your body will steal the mineral from your bones, making them vulnerable to breaking. Men and women should consume 1,000 milligrams (mg) of calcium daily; young adults and the elderly should aim for 1,200 to 1,500 mg. Food sources are better than supplements because they are generally better absorbed. An eight-ounce glass of milk has 300 mg of calcium; eight ounces of non-fat or low-fat yogurt has about 400 mg

If you are not getting enough calcium from your diet, then consider a daily 500-mg calcium carbonate supplement (calcium carbonate is the least expensive form and works just as well as calcium citrate). Check the label for the amount of elemental calcium in the tablet, which is more important than the tablet's total weight. Including vitamin D in the diet helps the body absorb calcium.
Treatment
Treating stress fractures centers on allowing the bone to heal, which takes four to six weeks for most bones. The length of time needed for healing depends on the bone site and on treatment; some bones, such as the navicular or the fifth metatarsal base, have a poor blood supply and require total immobilization to heal completely.

Sometimes nature can use a little help. One Italian study showed that an electrical bone stimulator helped athletes heal slightly quicker from their injuries. This small device is worn for several hours a day, typically at night while sleeping. It sends a painless electrical current around the site of the fracture, helping to stimulate healing. You can purchase a bone stimulator, but they cost more than $1,000 and may not be covered by insurance. Renting one isn't an option, as they have a shelf life of only one year. Rich Kenah, the 1997 800-meter World Championship bronze medalist, used a bone stimulator religiously to help heal his navicular stress fracture in 1998 and is now aiming for the 2000 U.S. Olympic team. [Note: Kenah made the 2000 U.S. Olympic Team in the 800m, finishing 2nd at the U.S. Trials with a 1:46.05]

Stress fracture is one of the only injuries for which I tell runners not to run. You must lay off until there is absolutely no pain when you press on the area. Attempting to rush things can cause re-injury. The good news is that usually you can crosstrain through a stress fracture with any activity that doesn't cause pain during or after. Swimming, deep-water running, biking and using an elliptical machine are all excellent alternatives for most people. In some cases, however, such as fractures of the navicular bone, the front of the tibia or the hip, you may need to keep all exercise to a minimum. For the navicular, a short leg cast and six weeks on crutches is the best treatment.

Most important is to work with a sports medicine specialist to determine the cause of the fracture, and follow the proper course to prevent it from recurring. Use the down time to get refreshed mentally, strengthen all your major muscle groups and come back stronger than before the injury.

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brightcove_playlist:2606567602001] The words "stress fracture" strike fear into all runners. The diagnosis usually means no running for at least four to six weeks. What exactly is a stress fracture and why should it scare you? More importantly, what can you do to avoid a stress fracture, and to deal with one if it does occur?

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A muscle strain, or pulled muscle, occurs when your muscle is overstretched or torn. This usually occurs as a result of fatigue, overuse, or improper use of a muscle. Strains can happen in any muscle, but they're most common in your lower back, neck, shoulder, and hamstring, which is the muscle behind your thigh.

These strains can cause pain and may limit movement within the affected muscle group. Mild to moderate strains can be successfully treated at home with ice, heat, and anti-inflammatory medications. Severe strains or tears may require medical treatment.

You'll usually feel a muscle strain as it occurs. Symptoms include:

sudden onset of pain

soreness

limited range of movement

bruising or discoloration

swelling

a "knotted-up" feeling

muscle spasms

stiffness

weakness

In a mild strain, a torn muscle may feel slightly stiff, but still flexible enough for use. A severe muscle strain is when the muscle is severely torn. This results in pain and very limited movement.

The symptoms of mild to moderate muscle strains usually go away within a few weeks. More severe strains may take months to heal.

An acute muscle strain is when your muscle tears suddenly and unexpectedly. Such tears can occur either from injuries or trauma. This can be due to:

not warming up properly before physical activity

poor flexibility

poor conditioning

overexertion and fatigue

There's a misconception that only rigorous exercises and workouts of high intensity cause muscle strains. According to Johns Hopkins Medicine, muscle strains can even occur from walking.

An acute strain can happen when you:

slip or lose your footing

jump

run

throw something

lift something heavy

lift something while in you're in an awkward position

Acute muscle strains are also more common in cold weather. This is because muscles are stiffer in lower temperatures. It's important to take extra time to warm up in these conditions to prevent strains.

Chronic muscle strains are the result of repetitive movement. This can be due to:

sports like rowing, tennis, golf, or baseball

holding your back or neck in an awkward position for long periods of time, such as when you work at a desk

poor posture

Most muscle strains can be successfully treated at home. According to the Mayo Clinic, minor muscle strains can be treated with rest, ice, compression, and elevation (RICE).

Rest

Avoid using your muscle for a few days, especially if movement causes an increase in pain. But too much rest can cause muscles to become weak. This can prolong the healing process. After two days, slowly begin using the affected muscle group, taking care not to overdo it.

Ice

Apply ice immediately after injuring your muscle. This will minimize swelling. Don't put ice directly on your skin. Use an ice pack or wrap ice in a towel. Keep the ice on your muscle for about 20 minutes. Repeat every hour on the first day. For the next several days, apply ice every four hours.

Compression

To reduce swelling, wrap the affected area with an elastic bandage until swelling comes down. Be careful not to wrap the area too tightly. Doing so can reduce your blood circulation.

Elevation

Whenever possible, keep the injured muscle raised above the level of your heart.

Other self-care methods include the following:

Use an over-the-counter anti-inflammatory medication, such as ibuprofen (Advil). This will help keep pain and swelling down. Acetaminophen (Tylenol) can also help with pain.

After three days, apply heat to the muscle several times a day. This will help bring blood circulation to the area for healing.

Don't rest your muscle for too long. This can cause stiffness and weakness. Begin light stretching as soon as possible. Slowly increase your level of activity.

Make sure to stretch and warm up before exercising when you return to normal activity. This will help increase blood flow to your muscles and decrease your risk of injury.

Make an effort to stay in shape. You're less likely to develop a strain if your muscles are strong and healthy.

If your muscle strain is severe, you may need medical attention. Physical therapy may also be recommended.

For mild to moderate strains, home treatment should be enough. Seek medical attention if any of the following happens:

The pain doesn't subside after a week.

The injured area is numb.

There's blood coming from your injury.

You can't walk.

You can't move your arms or legs.

A physical examination and imaging tests, such as X-rays and MRI scans, can help your doctor determine the extent of your injury. Treatment may include anti-inflammatory medications and pain relievers to reduce pain and swelling. Your doctor may also prescribe physical therapy to help strengthen the muscle and restore movement.

In very severe cases, surgery may be required to repair the muscle.

You can decrease your chances of straining a muscle if you take some basic precautions:

Try not to sit in one position for too long. Take frequent breaks to move and change position. Use a chair that provides good support for your lower back, or use a pillow for support. Try to keep your knees level with your hips.

Maintain good posture when standing and sitting. If you spend a long time in one position, try to alternate putting one foot and then the other on a low footstool. This can help decrease stress on your back muscles.

Lift objects carefully. Keep your back straight, bend at the knees, and always lift with your legs. Hold the weight close to your body. Don't lift and twist at the same time.

Take precautions to prevent falls, such as holding handrails on stairways, avoiding slippery surfaces, and keeping your floors uncluttered.

Lose weight if you're overweight.

Wear shoes that fit properly.

Regular exercise can keep your muscles healthy and strong, but proper techniques are also crucial in preventing muscle strains. Always stretch and warm up before engaging in physical activity.

Similarly, take the time to stretch after each workout or session of physical activity to prevent muscle stiffness. If you're new to exercising, start slowly. Build up your activity a little at a time.

It's vital that you understand your body's limitations. If something doesn't feel right during an activity, stop immediately.

Recovery time depends on the severity of the injury. For a mild strain, you may be able to return to normal activities within three to six weeks with basic home care. For more severe strains, recovery can take several months. In severe cases, surgical repair and physical therapy may be necessary.

With proper treatment, most people recover completely. You can improve your chances of recovery by taking steps to avoid getting the same injury again. Follow your doctor's instructions, and don't engage in strenuous physical activity until your muscles have healed.

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Muscle Strains: Symptoms, Causes, and Prevention

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If you're feeling stiffness or limited range of movement in your lower back, neck, shoulder, or hamstring, you could have a muscle strain. This occurs when a muscle is overstretched or torn, often as a result of fatigue or overuse. Find out what causes muscle strains, home treatments to help heal them, and more.

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Overview

An ACL injury is the tearing of the anterior cruciate (KROO-she-ate) ligament (ACL) - one of the major ligaments in your knee. ACL injuries most commonly occur during sports that involve sudden stops, jumping or changes in direction - such as basketball, soccer, football, tennis, downhill skiing, volleyball and gymnastics.

Many people hear or feel a "pop" in the knee when an ACL injury occurs. Your knee may swell, feel unstable and become too painful to bear weight.

Depending on the severity of your ACL injury, treatment may include rest and rehabilitation exercises to help you regain strength and stability or surgery to replace the torn ligament followed by rehabilitation. A proper training program may help reduce the risk of an ACL injury.

Symptoms

Signs and symptoms of an ACL injury usually include:

A loud "pop" or a "popping" sensation in the knee

Severe pain and inability to continue activity

Swelling that begins within a few hours

Loss of range of motion

A feeling of instability or "giving way" with weight bearing

When to see a doctor

Seek immediate care if any injury to your knee causes signs or symptoms of an ACL injury. The knee joint is a complex structure of bones, ligaments, tendons and other tissues that work together. It's important to get a prompt and accurate diagnosis to determine the severity of the injury and get proper treatment.

Causes

Ligaments are strong bands of tissue that connect one bone to another. The ACL, one of two ligaments that cross in the middle of the knee, connects your thighbone (femur) to your shinbone (tibia) and helps stabilize your knee joint.

Most ACL injuries happen during sports and fitness activities that can put stress on the knee:

Suddenly slowing down and changing direction (cutting)

Pivoting with your foot firmly planted

Landing from a jump incorrectly

Stopping suddenly

Receiving a direct blow to the knee or collision, such as a football tackle

When the ligament is damaged, there is usually a partial or complete tear across the tissue. A mild injury may overextend the ligament but leave it intact.

Risk factors

Women are more likely to have an ACL injury than are men who participate in the same sports. Studies have suggested some reasons for these differences in risk.

In general, women athletes exhibit a strength imbalance in their thighs with the muscles at the front of the thigh (quadriceps) being stronger than the muscles at the back (hamstrings). The hamstrings help prevent the shinbone from moving too far forward - movement that can overextend the ACL.

Studies comparing jumping and landing techniques among men and women athletes have shown that women athletes are more likely to land from a jump in a way that increases stress on their knees.

Research suggests that training to strengthen muscles of the legs, hips and lower torso - as well as training to improve jumping and landing techniques - may reduce the higher ACL injury risk associated with women athletes.

Complications

People who experience an ACL injury are at higher risk of developing knee osteoarthritis, in which joint cartilage deteriorates and its smooth surface roughens. Arthritis may occur even if you have surgery to reconstruct the ligament.

Multiple factors likely influence the risk of arthritis, such as the severity of the original injury, the presence of related injuries in the knee joint or the level of activity after treatment.

Prevention

Proper training and exercise can help reduce the risk of ACL injury. A physical therapist, athletic trainer or other specialist in sports medicine can provide assessment, instruction and feedback that can help you reduce risks. Programs to reduce ACL injury include:

Exercises that strengthen leg muscles, particularly hamstring exercises, to ensure an overall balance in leg muscle strength

Exercises to strengthen the core: hips, pelvis and lower abdomen

Training and exercise for proper techniques and knee position in jumping and landing

Training to improve techniques for pivoting and cutting

Gear

Wear footwear and padding that is appropriate for your sport to help prevent injury. If you downhill ski, make sure your ski bindings are adjusted correctly by a trained professional so that your skis will release appropriately when you fall.

Wearing a knee brace does not appear to prevent ACL injury or reduce the risk of recurring injury after surgery.

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An ACL injury is the tearing of the anterior cruciate (KROO-she-ate) ligament (ACL) - one of the major ligaments in your knee. ACL injuries most commonly occur during sports that involve sudden stops, jumping or changes in direction - such as basketball, soccer, football, tennis, downhill skiing, volleyball and gymnastics.

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Shin splints is the common name often given to pain at the front of the lower leg. Usually symptoms occur at the front inside of the shin bone but can arise from a number of causes.

We explain the symptoms, treatment and rehabilitation of medial tibial stress syndrome to cure and prevent it recurring.

Shin splints symptoms

Symptoms often come on gradually and consist of pain over the inside lower part of the tibia or shin bone. There may be pain at the start of exercise which often eases as the session continues only to come back worse later in the training session or afterwards.

Pain is often worse the next morning but may ease off over time with gentle use, often to become painful again later on. Swelling or lumps and bumps felt along the inside of the bone, particularly in more chronic cases where new bone growth as occured through repeated trauma. Occasionally in severe cases reddening of the skin over the inside of the leg from acute inflammation may be seen.

It is important to get an accurate diagnosis so effective treatment can be applied. Other injuries which may also cause shin pain include tibia stress fracture, chronic compartment syndrome or poplitial artery entrapment.

Read more on assessment and diagnosis of shin pain as well as how to differentiate between stress fractures, chronic compartment syndrome or popliteal artery entrapment.

What are shin splints?

It is a common term which can include a number of diagnosis or causes and is not an actual injury or diagnosis in itself. It is the name athletes often give to pain along the inside of the shin bone. Medial tibial stress syndrome or medial tibial traction periostitis is a more accurate description of what is usually going on.

The muscles of the lower leg pull on the periosteum or sheath surrounding the shin bone causing pain and inflammation. This is an over use injury resulting from increasing running mileage too quickly, excessive training on hard surfaces and running on your toes as in sprinting repetitions.

Certain biomechanical factors such as over pronation (rolling in) of the feet may be seen or particularly tight calf muscles can increase the likelyhood of developing shin pain.

Medial tibial stress syndrome is the most common cause of shin pain which people generally refer to as shin splints. It is primarily an over use injury where repetitive strain causes traction forces on the sheath surrounding the bone resulting in pain and inflammation.

Causes

Although too much running, jumping or sprinting is the obvious cause, there are a number of factors which can increase the likelihood of shin pain developing.

Overpronation occurs when the foot rolls inwards too much flattening the arch of the foot and causing the lower leg to rotate inwards. This in turn increases the stress on the soft tissues of the lower leg resulting in pain and inflammation.

Over supination is where the foot rolls outwards too much during the time the foot is in contact with the ground. If you think you have suspected biomechanical issues then a professional can do gait analysis tests either with a treadmill or using force plates to determine this and whether corrective orthotic inserts for your shoes are needed.

Inadequate footwear such as the wrong type of shoe for your running style or running shoes that are just too old and have lost their support and cushioning can cause injury. Over pronators may require a running shoe with a firmer midsole on the inside to reduce the amount of rolling in (known as a stability shoe or motion control shoe). Supinators usually require a neutral shoe with plenty of cushioning. A specialist running shop can advise.

Increasing training too quickly is one of the more common causes of shin splints. Running on hard surfaces or on your toes as in sprinting and generally doing too much too soon will increase the risk of injury.

Poor flexibility at the ankle can cause increased stress on the soft tissues, muscles and tendons of the lower leg when running. The calf muscles and in particular the tibialis posterior muscle may need stretching. Calf stretches of the use of a plantar fasciitis night splint can help.

Shin splints treatment

Treating shin splints involves reducing pain and inflammation, identifying and correcting training errors and biomechanical problems and restoring muscles to their original condition through stretching, exercises and massage.

Apply the PRICE principles of protection, rest, ice, compression and elevation to reduce initial pain and inflammation. Apply a cold therapy and compression wrap to the painful area of the shin for 10 minutes every hour initially reducing frequency to 3 or 4 times a day as symptoms improve.

Rest - avoid running, jumping or any other activities which make symptoms worse. Replace running with swimming or cycling. If you have to be on your feet a lot then applying a simple shin taping technique can reduce the strain on the lower leg helping rest the soft tissues and often may instantly relieve painful symptoms. Taping can be applied all the time until pain has gone and then occasionally during exercise as activities levels are built up.

Protect and support the area with a shin splint sleeve or compression support. This will help keep the muscles warm and supple as well as providing support to the inflamed tissues.

A doctor may prescribe anti inflammatory medication such as Ibuprofen in the early or acute stage (do not take if you have asthma) and orthotic insoles to correct biomechanical problems of the foot may be prescribed. A full rehabilitation program with exercises, particularly stretching for the calf muscles is important with a very gradualy return to full fitness. Finding a shin splints cure involves combining a number of different treatment techniques together.

Sports massage can be used to reduce tension in the muscles of the lower leg which may be causing traction on the bone. Removing any tight lumps, bumps and knots as well as encouraging blood flow may aid the healing process. However, it is important to avoid the bone as masssage for shin pain done incorrectly may increase inflammation and pain. Read more detail on treatment & rehabilitation.

Exercises to stretch the muscles of the lower leg are important, in particular calf stretching exercises will stretch the tibialis posterior muscle which is often associated with shin pain. Calf stretching exercises should be done both with the knee straight and bent. Strengthening exercises may also be required although being an overuse injury it is rest and stretching which should be the priority. A gradual return to full fitness is important. Calf raises and toe raise exercises can help get the muscles of the lower leg working again. Read more on exercises for shin splints.

Surgery - If all conservative treatment fails then surgery is an option, although this is rare.

Videos

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Shin splints is the common name often given to pain at the front of the lower leg. Usually symptoms occur at the front inside of the shin bone but can arise from a number of causes. We explain the symptoms, treatment and rehabilitation of medial tibial stress syndrome to cure and prevent it recurring.

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What are muscle strains?

A muscle strain, or pulled muscle, occurs when your muscle is overstretched or torn. This usually occurs as a result of fatigue, overuse, or improper use of a muscle. Strains can happen in any muscle, but they're most common in your lower back, neck, shoulder, and hamstring, which is the muscle behind your thigh.

These strains can cause pain and may limit movement within the affected muscle group. Mild-to-moderate strains can be successfully treated at home with ice, heat, and anti-inflammatory medications. Severe strains or tears may require medical treatment.

Symptoms

Symptoms of muscle strains

You'll usually feel a muscle strain as it occurs. Symptoms include:

sudden onset of pain

soreness

limited range of movement

bruising or discoloration

swelling

a "knotted-up" feeling

muscle spasms

stiffness

weakness

In a mild strain, a torn muscle may feel slightly stiff but still flexible enough for use. A severe muscle strain is when the muscle is severely torn. This results in pain and very limited movement.

The symptoms of mild-to-moderate muscle strains usually go away within a few weeks. More severe strains may take months to heal.

Causes

Causes of muscle strains

An acute muscle strain is when your muscle tears suddenly and unexpectedly. Such tears can occur either from injuries or trauma. This can be due to:

not warming up properly before physical activity

poor flexibility

poor conditioning

overexertion and fatigue

There is a misconception that only rigorous exercises and workouts of high intensity cause muscle strains. According to Johns Hopkins Medicine, muscle strains can even occur from walking.

An acute strain can happen when you:

slip or lose your footing

jump

run

throw something

lift something heavy

lift something while in you're in an awkward position

Acute muscle strains are also more common in cold weather. This is because muscles are stiffer in lower temperatures. It's important to take extra time to warm up in these conditions to prevent strains.

Chronic muscle strains are the result of repetitive movement. This can be due to:

sports like rowing, tennis, golf, or baseball

holding your back or neck in an awkward position for long periods of time, such as when you work at a desk

poor posture

Treatment

First aid for muscle strains

Most muscle strains can be successfully treated at home. According to the Mayo Clinic, minor muscle strains can be treated with rest, ice, compression, and elevation (RICE).

Rest

Avoid using your muscle for a few days, especially if movement causes an increase in pain. Too much rest can cause muscles to become weak, which can prolong the healing process. After two days, slowly begin using the affected muscle group, taking care not to overdo it.

Ice

Apply ice immediately after injuring your muscle. This will minimize swelling. Don't put ice directly on your skin. Use an ice pack or wrap ice in a towel. Keep the ice on your muscle for about 20 minutes. Repeat every hour on the first day. For the next several days, apply ice every four hours.

Compression

To reduce swelling, wrap the affected area with an elastic bandage until swelling comes down. Be careful not to wrap the area too tightly, as this can reduce your blood circulation.

Elevation

Whenever possible, keep the injured muscle raised above the level of your heart.

Other self-care methods include the following:

Use an over-the-counter anti-inflammatory medication, such as ibuprofen (Advil). This will help keep pain and swelling down. Acetaminophen (Tylenol) can help with pain.

After three days, apply heat to the muscle several times a day. This will help bring blood circulation to the area for healing.

Don't rest your muscle for too long. This can cause stiffness and weakness. Begin light stretching as soon as possible. Slowly increase your level of activity.

When you return to normal activity, make sure to stretch and warm up before exercising. This will help increase blood flow to your muscles and decrease you risk of injury.

You should make an effort to stay in shape. You're less likely to suffer a strain if your muscles are strong and healthy.

If your muscle strain is severe, you may need medical attention. Physical therapy may also be recommended.

When to See a Doctor

When to see a doctor

For mild-to-moderate strains, home treatment should be enough. Seek medical attention if any of the following happens:

The pain doesn't subside after a week.

The injured area is numb.

There's blood coming from your injury.

You can't walk.

You can't move your arms or legs.

A physical examination and imaging tests, such as X-rays and MRI scans, can help your doctor determine the extent of your injury. Treatment may include anti-inflammatory medications and pain relievers to reduce pain and swelling, along with physical therapy to help strengthen the muscle and restore movement.

In very severe cases, surgery may be required to repair the muscle.

Find a Doctor

Prevention

How to prevent muscle strains

You can decrease your chances of straining a muscle if you take some basic precautions.

Try not to sit in one position for too long. Take frequent breaks to move and change position. Use a chair that provides good support for your lower back or use a pillow for support. Try to keep your knees level with your hips.

Maintain good posture when standing and sitting. If you spend a long time in one position, try to alternate putting one foot and then the other on a low footstool. This can help decrease stress on your back muscles.

Lift objects carefully. Keep your back straight, bend at the knees, and always lift with your legs. Hold the weight close to your body. Don't lift and twist at the same time.

Take precautions to prevent falls, such as holding handrails on stairways, avoiding slippery surfaces, and keeping your floors uncluttered.

Lose excess weight.

Wear shoes that fit properly.

Regular exercise can keep your muscles healthy and strong, but proper techniques are also crucial in preventing muscle strains. Always stretch and warm up before engaging in physical activity. Similarly, take the time to stretch after each workout or session of physical activity to prevent muscle stiffness. If you are new to exercising, start slowly and build up your activity a little at a time.

It's vital that you understand your body's limitations. If something doesn't feel right during an activity, stop immediately.

Outlook

What is the outlook for muscle strain?

Recovery time depends on the severity of the injury. For a mild strain, you may be able to return to normal activities within three to six weeks with basic home care. For more severe strains, recovery can take several months. In severe cases, surgical repair and physical therapy may be necessary.

With proper treatment, most people recover completely. You can improve your chances of recovery by taking steps to avoid getting the same injury again. Follow your doctor's instructions after surgery, and don't engage in strenuous physical activity until your muscles have healed.

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A muscle strain, or pulled muscle, occurs when your muscle is overstretched or torn. This usually occurs as a result of fatigue, overuse, or improper use of a muscle. Strains can happen in any muscle, but they're most common in your lower back, neck, shoulder, and hamstring, which is the muscle behind your thigh.

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Signs of a Concussion | Sports Injury Treatment and Prevention

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Information on recognizing the signs of a concussion. Resources on preventing and recognizing sports injuries.

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The most common cause of a sports injury is the failure to warm-up sufficiently before beginning strenuous activity, however injuries are also often caused by the incorrect use of equipment and insufficient safety precautions. Those most susceptible to sports injury are competitive and professional athletes, whose intense training can make certain muscles vulnerable to injury through overuse.

Although it is impossible to prevent injury all the time due to the unpredictable nature of sports and physical activities, it is possible to undertake precautionary steps in order to decrease the likelihood of incurring an injury. Below are detailed the key steps to preventing a sporting injury.

Warm Up

The warm-up is the most important and significant way to reduce the likelihood of injury when participating in sports. A sufficient warm-up session should last at least 5-10 minutes, and involves gently stretching and exercising muscles to prepare them for the strenuous activity to follow. It is vital to start the warm-up slowly, and build up gradually to a more brisk and energetic pace.

Warming up in this way allows an increased flow of blood to reach the muscles, increasing the flexibility of the muscle fibres and significantly reducing the risk of pulling or straining a muscle. Ideal warm-up exercises include steady walking and jogging. These activities allow you to gradually increase the pace to further prepare your body for strenuous exercise.

When you have warmed up, you can undertake some gentle stretches to lengthen the muscles and tendons, further preventing injury. Pay particular attention to stretching those muscles which will be used during your exercise.

Use the correct protective equipment

For some sports, protective equipment is important to prevent damage to participants. This is particularly important when the sport or activity involves physical contact with other players and participants. Protective equipment may include shin pads (used in football and hockey), boxing gloves or protective head gear. All these pieces of equipment are designed to prevent injury to vulnerable parts of the body.

It is also important to wear correct footwear when participating in sports. The correct shoes can offer support to the foot and ankle, helping to prevent twisting and injury. Protective head gear is obviously extremely important, as helmets protect the skull and the brain from damage. This is vital in contact sports where the head may be knocked.

Technique

Many sports involve a particular technique which can minimise the risk of injury. It is important to learn the correct techniques associated with your chosen sport. By practising good technique an individual can greatly reduce the risk of sports-related injury to muscles, tendons and bones. This is also important in the gym, where experts will be on hand to help you use all equipment safely and effectively.

Do not over-reach yourself

It is extremely important, when taking part in physical activities, to listen to your body and know your physical limits. When you begin a new sport, begin slowly and steadily to avoid pulling or straining muscles which your body may not be used to using or stretching. If you have not undertaken strenuous exercise for some time, it is especially important to build up your stamina and strength gradually to avoid injury. Over time, you will notice your fitness increase, and you will be able to undertake physical activity for longer periods of time.

Remain hydrated

Water is vital to keep the body going, and this is especially true when you are active and exercising. If you are exercising in heat or in sunny weather, it is especially important to keep your body hydrated as dehydration can significantly reduce mental and physical fitness.

Cool down

Just as it is important to warm-up properly, it is also essential that you cool down sufficiently after physical activity. After your work out, spend at least 5-10 minutes undertaking a gentle form of exercise (such as walking) to return your heart rate to a normal pace. The cool-down process allows your body to remove the muscles' waste products and replace these with oxygen and nutrients. This helps to prevent stiffness of the muscles after exercising, and allows your muscles to recover steadily from physical activity.

At this stage you may also wish to do some gentle stretching exercises to lengthen the muscles which you have been using during physical activity. This can prevent muscles becoming bulky as they increase in strength and size.

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How can I avoid a sports injury | Sports Medicine Information

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The most common cause of a sports injury is the failure to warm-up sufficiently before beginning strenuous activity, however injuries are also often caused by the incorrect use of equipment and insufficient safety precautions. Those most susceptible to sports injury are competitive and professional athletes, whose intense training can make certain muscles vulnerable to injury through overuse.

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Whether your workout plan is a bodyweight routine in the park or a 5K, warming up should be the first thing on the to-do list (after that pre-workout snack). But what's the ideal way to warm up?

Experts agree a warm-up should heat and loosen the body, and prepare the mind for action. But there are a few moves you should avoid too.

When it comes to strength training and a variety of sports, coaches often think of their warm-ups as training preparation-using techniques such as foam rolling and movement practice to get the gears aligned. Enter: the dynamic warm-up.

This popular warm-up approach gets all the joints moving one at a time, then all together, taking the body through progressive movements that loosen and stretch your muscles. Classic dynamic moves include walking lunges, toe touches, and high knees.

We perform optimally and better avoid injury after a warm-up that does what its name promises: warm us up. And while a marathoner doesn't warm up like a powerlifter (the same way an opera singer doesn't warm up like a modern dancer), there could be some similarities.

For endurance or cardio routines, research shows a dynamic approach, including dynamic stretching - active range of motion movements that tend to be similar to what you'll do in your workout, can improve performance.

Some experts even suggest performing a few short intervals of the planned exercise at a lower intensity (for example: brisk walking before running, or bodyweight squats before adding weight).

As for static stretching, leave it for the cool-down. Numerous studies have shown that it can hinder performance and increase the risk of injury.

Every warm-up will be different, depending on your fitness level and the goal of your workout. But as a jumping off point, start with these four basic goals for every warm-up, as outlined by the National Strength and Conditioning Association.

1. Loosen up

Warm your joints, muscles, and prep your body for exercise with mobility movements. If you've got one, now is also a great time for foam rolling. Start by rolling your back, then hit every section of the legs, glutes, and hip flexors.

2. Get your heart pumping

Increased heart thumping warms up your muscles and switches on your nervous system. Jog, slowly row, or ride a bike on low resistance. Just be sure you're able to converse with your workout buddy (or sing along to your Spotify playlist).

3. Do some dynamic stretches

Stretch your warm muscles, but don't hold it. Remember: Static stretching during a warm-up can actually hinder your performance.

Instead, do dynamic stretching, which involves continuously moving through a range of motion. For instance, you can make big arm circles in both directions, kick your legs forward, or simply touch your toes and then reach for the sky. The key is to not hold in any position.

4. Practice

Move through the exercises planned for that day's workout at a lower intensity. Have a long, hard run ahead? Warm up with a few technique drills. Back squats? Start with bodyweight squats or by holding an empty bar. Practicing the movement patterns teaches muscle memory (a.k.a. neuromuscular adaptation) and continues to prepare your body for action.

There's no limit to the variety of warm-up moves that can get you game-ready, and changing things up is always a fun (and often effective) approach. Here are two of our favorite warm-ups:

Find an enjoyable warm-up and remember to listen to your body's cues. Your warm-up should not fatigue you. After all, it's only one aspect of the workout. And don't forget to cool down at the end.

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Whether your workout plan is a bodyweight routine in the park or a 5K, warming up should be the first thing on the to-do list (after that pre-workout snack). But what's the ideal way to warm up? Experts agree a warm-up should heat and loosen the body, and prepare the mind for action.