Safety First!

So far, we have learned about total wellness and the SMART Goals that can be used to achieve physical wellness. In this post, we're going to learn about the difference between fitness and health, which is a very important distinction. It will also teach how to treat different injuries and conditions that come from health problems, because it's always good to put...

Throughout your life, it is almost certain that you will get an injury while exercising. There may be a variety of causes for these injuries, but one of the biggest reasons for these injuries is neglecting to warm up or not warming up properly. This is often what is wrong, and it may be the solution, but it may not. Make sure you are also wearing the proper gear and equipment for the specific physical activity you are doing, such as helmets, mouthguards, knee-pads, or shoes. 

Here are some of the most common injuries sustained during exercise:

Muscle Strains: Muscle strains occur when a muscle is stretched too far during exercise. The most common reason they occur is because the person didn’t do a warm-up properly or at all prior to the workout. Muscle strains most often occur in the lower back, neck, shoulder, or hamstring. Symptoms may include sudden pain, a knot t ed up feeling, muscle spasms, soreness, or swelling.  If these occur, it is best to apply the R. I. C. E  method, as explained in the next section.

Muscle Sprains: Muscle sprains occur when a ligament is overstretched or torn. They occur in the wrist, knee, and ankle, where the joints may bend or rotate awkwardly. Symptoms include pain, swelling, limited mobility, and discoloration or bruising. When this occurs, it is best to call medical services and apply the R. I. C. E. method as instructed by your doctor.

Blisters: A blister is a pocket of fluid that forms due to surface friction or heat. It can be caused by a fire, metal pole, or loose-fitting shoes. When you get a blister, it is best to dry, clean, and bandage the area. Do not puncture the blister.

Shin splints: Shin splints cause pain in the anterior portion of your shins when walking, running, jogging, or doing anything that puts pressure on that area. It is caused by the inflammation of the muscles, tendons, and bone tissue around your shins. If you have shin splints, make sure to stay away from anything that puts pressure on the area and replace it with activities such as swimming or biking.

R.I.C.E.

R.I.C.E. is a medical method that is used as a simple acronym to help patients know how to properly treat certain injuries. It stands for Rest, Ice, Compression, and Elevation. 

Rest may be the easiest but most important part of the acronym. You should lie down and wait and rest because your body can’t focus on healing your injuries if it has to do too much physical activity.

You should also put an ice pack on the injury, because cold reduces swelling and pain. It should be applied 10-20 minutes three times a day. DO NOT DIRECTLY TOUCH ICE! It could cause frostbite and stop blood flow.

Wrapping the area in an elastic band can compress it and reduce swelling, but don’t wrap it too tight or else it will swell in other areas. Elevating the area with a cushion or a pillow will also help reduce swelling.

Applying the R.I.C.E. to injuries such as muscle sprains or strains will help your body recover much faster.

While there are many small injuries that can do bad things to your health, there are also many long-term things that can make you unhealthy. For example, you can be at a serious health risk if you are overweight. Being overweight can cause Type 2 Diabetes, osteoarthritis, kidney disease, sleep apnea, high blood pressure, heart disease, and stroke. 

Sometimes, even physically fit people who are not overweight have health problems that need to be solved at a doctors office instead of a gym. Even if you consider yourself healthy and fit, make sure to do a check-up at least once a year with your doctor. This will save you a lot of time, panic, and maybe even your life.

If you follow these guidelines, you will not only have a fit body, but a healthy and safe one.

Works Cited

“Module 1 Lesson 1: Introduction to Wellness.” CCSD Canvas - Instructure, Nevada Learning Academy at CCSD, ccsd.instructure.com/courses/1361621/pages/m1-lesson-1-introduction-to-wellness?module_item_id=15747257.

Hassan, Mohamed. “Silhouette, Back Pain , Man, Ache ,Backache, Backpain ,Black, Cramp ,Exhausted ,Guy ,Hurt, Isolated, Lumbago , Occupation , Pain, Painful ,Pose ,Posing Standing ,Suffer , Runner, Football Player.” Free Images: Silhouette, Back Pain , Man, Ache ,Backache, Backpain ,Black, Cramp ,Exhausted ,Guy ,Hurt, Isolated, Lumbago , Occupation , Pain, Painful ,Pose ,Posing Standing ,Suffer , Runner, Football Player, PxHere, PxHere, pxhere.com/en/photo/1445905.

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