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Unfortunately, if we start intensive physical activity after a long stagnation, it is quite easy to injure: sprains, overstressing, overstraining. Here is a hands-on first aid guide for weekend athletes.

Overload, strenuous, ill-considered exercise or a sharp ball game are the most common causes of injuries that we experience during physical exertion. This is because we are not properly prepared to spend time actively. All you need is a sensible training plan, a warm-up and a gradual raising of the bar when we start our adventure with exercises.

Injuries: tennis elbow

Tennis elbowis a colloquial name foroverloadof forearm joints and muscles. Continuous straightening, bending, and turning of the hand in the wrist result in long-term stretching of these muscles and the formation of inflammation.painappears on the outside of the elbow, initially with hand movements in the wrist. Then it persists without interruption, preventing you from moving your hand. You can feel a painful lump in the area of ​​the elbow. Ailments happen to inexperienced tennis players who use a racket that is too heavy (hence the name of the disease), they may be the result of exercising on instruments, playing a comet or volleyball. Recently, people who work at the computer for a long time are also more and more often in one position.

What to do? If the pain is severe, try not to move your hand. Put the ice cubes as soon as possible. Once the acute pain has subsided, rub your elbow with an over-the-counter anti-inflammatory pain reliever. You can bandage it and put it in a sling. If the pain is severe, use an analgesic and anti-inflammatory drug (with ibuprofen) or paracetamol.

When to see the doctor? If there is no improvement after 2-3 days, seek professional help. Depending on the stage of the disease, the doctor will recommend physical therapy, elbow blockage, plaster cast or surgery.

Injuries: Achilles tendon overload

This is how you most often end up with strenuous effort without warming up, or too intense training, strenuous walk, wearing uncomfortable shoes. This usually causes pain and swelling in the ankle or calf area.

What to do? Apply ice cubes or cold anti-inflammatory gel packs. After 2-3 days, they need to be turned into warm ones (this is how we workanti-inflammatory). Lubricate the sore spot with over-the-counter non-steroidal anti-inflammatory ointments (gels) and save your leg. It will be a relief to immobilize her with an elastic band.

When to see the doctor? If the pain does not go away or recurs with each leg movement. Your doctor may recommend physical therapy and even immobilize your leg in a cast. You should go to the doctor immediately, when sudden pain, swelling and hematoma (approx. 5 cm above the heel) appear as a result of sudden muscle tension or direct trauma (punches, kicks), you cannot take a step or stand on your heels.

Perhaps there was a more serious injury. If the tendon is torn, surgery (it has to be stitched), plastering and rehabilitation are necessary. Over time, it will be possible to return to physical activity.

Injuries: bruises

Apply a cold compress to the bruised area, ice cubes (they must not touch the skin directly) or a gel dressing - they will reduce swelling, bleeding under the skin, and relieve pain. After 1-2 days, use warm compresses, lubricate the bruise with arnica or horse chestnut preparation - they will speed up healing. If the bruise is extensive with severe swelling or damage to the skin, or is accompanied by severe pain that does not feel good, see your doctor to rule out a fracture or fracture.

Injuries: shoulder breach

Injury can result from a fall, too much aerobics, playing tennis, exercising in the gym, even regular gymnastics. This starts with the pain of moving your arm, mostly to the side. As a result of the inflammatory process in the shoulder, there are permanent contractures and adhesions. And this permanently limits the movement of the hand, prevents it from being lifted easily above the head, to the side and back.

Surgery on an injured shoulder is only necessary when rehabilitation, gymnastics or a blockade fail.

What to do? Do not carry shopping, luggage, and avoid strenuous exercise. When your arm hurts badly, fix it in a sling. Lubricate the shoulder with an analgesic and anti-inflammatory ointment (gel) or apply peat patches.

When to see the doctor? If the symptoms persist or recur, consult a doctor so that he can prescribe an appropriate treatment. Sometimes rehabilitation treatments and gymnastics help, other times steroid injections (blockades) have to be made in the sick shoulder. When this does not help, surgical treatment is applied.


Usually affects the ankle joint. All you need is an unfortunate step and the injury is ready. This often happens when we exercise in the wrong shoes. As a result of stretching or tearing the ligaments or damage to the articular capsule, the pain becomes more intensewhile walking. The leg is swollen and hot at the site of the injury.

What to do? If the pain subsides after a few minutes, it means that the ligaments are overstretching. But if it persists, the leg around the joint will become swollen and hot, it could have sustained a more serious injury. Apply ice, Altacet compresses or water with vinegar (a tablespoon of vinegar per glass of water) - they will reduce swelling and pain. When it hurts a lot, wrap the leg in the joint with an elastic bandage or put on a special tourniquet (you can buy it at a pharmacy). Until your symptoms subside, try to walk as little as possible.

When to see the doctor? If the pain does not go away within 2-3 days or is so severe that it is impossible to take a step, check for dislocation or fracture bones (you need to arrange them properly and immobilize the leg). Sometimes an operation is necessary.

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