Preventing Injury

When exercising, your body heats up, and the best way it knows how to cool down is to sweat. Sweat is mostly water, and it's important to replace that H2O. The American College of Sports Medicine recommends that individuals drink about 17 ounces (500ml) of water about 2 hours before exercising; that way, your body has time to absorb (and get rid of, if necessary) the amount of water you need.

For most of us, water is really all we need to stay hydrated, particularly for exercise lasting no more than 30 to 60 minutes. Many sports drinks contain caffeine and sugar, which can actually contribute to dehydration. An added plus: water is usually free and readily available. A final tip: make sure to drink water before, during, and after your workout.

And, if you do find yourself feeling uncomfortable after a walk, learn whether it's a strain or sprain with this list of common injuries.

Common Injuries* Prevention:

Black Toes
When the tissue under the toenail becomes injured by friction from the toe and shoe rubbing together. In time, the toenail and injured tissue grow out, or, in some cases, may fall off.

A good way to prevent this problem is to wear shoes that fit properly. Make sure you have enough room in the toe box to wiggle your toes and there is at least 1/2 inch between your longest toe and the end of your shoe.

Blisters:
Blisters are a result of friction, which causes swelling and fluid collects within the epidermis (outermost layer of skin).

Prevent blisters by wearing socks made out of polypropylene not cotton. Polypropylene wicks away the moisture, keeping your feet dry, which helps prevent friction.

Chafing
Red irritated skin caused by mild friction.

Before dressing to walk or exercise, use talc or cornstarch powder on areas more likely to chafe, such as thighs and underarms. Wear snug or close-fitting athletic clothes, which can reduce rubbing and friction.

Corns and Calluses
Corns and Calluses are thick, rough skin on your feet. Corns are usually located on toes, while calluses can appear anywhere.

Because corns and calluses can be aggravated by friction between your feet, socks, and shoes, wearing proper footwear can prevent them from developing or getting worse.

Ingrown Toenails
When a toenail grows into the surrounding skin, it can become irritated and inflamed, and sometimes infection can result.

Some people are just prone to ingrown toenails, but proper footwear and regular, careful pedicures can help.

Heel Spurs (Plantar Fasciitis):
Heel pain is often due to plantar fasciitis, the inflammation of the plantar fascia (a broad, ligament-like structure extending from the heel bone to the base of the toes). A heel spur develops when chronic inflammation increases the stress on the fascia, causing an outgrowth of bone on the bottom of the heel.

To prevent heel spurs, be sure to avoid overuse and rest as soon as you feel discomfort. Stretching exercises, night splints, and physical therapy are most often used to decrease the inflammation. An orthotic device can control the stress and strain on the plantar fascia, reducing pain. In some cases, surgery is recommended.

Shin Splints
Generalized pain below the knee and above the ankles. When you start a new exercise program, you're more prone to shin splints.

Stretching and wearing the right shoes are the best ways to prevent the pain of shin splints.

Stress Fracture
A crack on the outer layer of a bone.

A good way to stop this problem from developing is taking your time with your regimen. Try to start off slowly and build up to a more advanced routine.

You can care for many minor muscle and joint injuries using the R.I.C.E. method.

Rest :Reduces irritation to the injury.

Ice: Relieves pain and constricts the blood vessels, which slows inflammation. Apply an ice bag to the injured area for twenty minutes, every two hours.

Compression: If you have minor bleeding, compress the wound, which can help reduce blood flow. (If you're badly cut and bleeding profusely, get to an emergency room as soon as possible.)

Elevation: Helps reduce inflammation and minor bleeding.

Anti-inflammatory drugs like aspirin or ibuprofen (Motrin'®''', Advil'®''', etc.) can also be helpful, but if you have any numbness, significant swelling, or stabbing or radiating pain, see your doctor as soon as possible. [Note: Do not give aspirin or any medication containing salicylates to anyone under 19 years of age or younger unless directed by a physician, due to its association with Reye's Syndrome, a potentially fatal condition. If you have a history of ulcer disease, abnormal bleeding, or are pregnant, check with your health care provider about what you should take.]

*Health: The Basics, 4th Edition by Rebecca Donatelle