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Fitness Center Lesson 9
Basic Weight Training
Common Exercise Problems
- Blisters
- Prevention – wear properly fitted shoes, appropriate socks, and a lubricant (petroleum jelly) on potential hot spots
- Muscle Soreness – occurs about 24 hours post exercise
- Ways to help – mild stretching & warm-up in subsequent activity
- Muscle cramps
- Massage or stretching can help a cramp
- Hot temperatures and dehydration predispose a person to cramps
- Be sure to hydrate the body properly
- Bone Bruise
- Common in hikers and/or runners
- Avoid such injury with careful foot placement and quality footwear
- Ankle sprains
- Treatment
- RICES – Rest, Ice, Compression, Elevation, Stabilization
- Shin splints
- Inflammation of the tibialis anterior muscle
- Care – rest, compression wraps, ultrasound, anti-inflammatory drugs (ibuprofen)
- Prevention – avoid hard running surfaces, use heel-to-toefoot strike, stretch, gradual increase in distance
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