Because of the association between high-impact exercises and oxidation, some experts suggest that eating foods rich in antioxidants, such as vitamins A, C, and E. Such foods include many fresh fruits and vegetables.
Treating Minor Injuries. Most mild or moderate injuries respond well to a simple, four-step treatment: rest, ice, compression, and elevation (RICE). This regimen works well for both spot injuries and chronic problems. Ice packs, which reduce inflammation and pain, can help acute injuries and can be useful for the first few hours after a chronically injured area is exercised. How much or how long to compress the injury is unclear. Evidence suggests that early movement is helpful, although taping or bracing in people with a recurrent ankle sprain is known to be protective. It may not be helpful in those without a previous ankle injury.
Heat, ultrasound, whirlpool, and massage may speed healing if applied a day or two after the initial injury or for warm-up before another workout session.
Female Athlete Triad
Some young female athletes who exercise very intensely and are subject to intense pressure to remain thin are at risk for the so-called female athlete triad. This triad of symptoms includes menstrual dysfunction, eating disorders, and osteoporosis. Eating disorders among young female athletes is estimated at 15 - 62%. Women at higher risk include ballet dangers, gymnasts, and divers. Continued intense exercise causes a stress response in which estrogen (the primary female hormone) declines. Estrogen loss then can lead to infertility and osteoporosis. Iron depletion and anemia may also be a problem in women who exercise frequently, even at moderate intensity. A doctor should be consulted for any of these concerns.
Improper Mechanics and Its Effect on the Back and Shoulders
Incorrect movements can literally cause mechanical problems in the muscles. They are usually the result of improper exercise instruction and inattention. A single jerky golf swing or incorrect use of exercise equipment (especially free weights, nautilus, and rowing machines) can cause serious back injuries.
Between 30 - 70% of cyclists experience low back pain. Pain may be improved by adjusting the angle of the bicycle seat.
Previous Section
