What a pain: a look at the injuries you can play through and the ones that'll stop you cold

Muscle & Fitness/Hers, Oct, 2004 by Lara McGlashan

ALONG WITH THE BENEFITS OF WORKING OUT comes the occasional downside: injuries. Whether a nagging ache or a more serious problem, an injury doesn't have to mean an end to your fitness program. Learn the jargon, treat yourself right and you'll be back in the gym in no time.

PAIN BEFORE GAIN

Soreness that occurs 24-48 hours after activity is called delayed-onset muscle soreness (DOMS). Don't despair: DOMS is a sign that your body is adapting and making progress. The soreness should subside in a few days, so wait it out, stretch gently and take a nonsteroidal anti-inflammatory (NSAID) medication (for example, Motrin) if you're especially uncomfortable. If your pain persists for more than a week or is accompanied by redness, shooting pain, swelling or a clicking sound in your joints, you may have a more serious injury. See your physician immediately.

ACUTELY INJURED

Acute, or sudden, injuries can be the product of either a blunt trauma or overstretching a muscle, joint or tendon. When the latter occurs, it can cause a strain, sprain or tear. If left untreated, a strain or sprain may turn into a chronic condition. If you think you have an acute injury, see your physician.

TAKING IT TOO FAR

Non-acute, or chronic, injuries are often the result of overtraining. The following are several common chronic conditions:

* SHINSPLINTS When your shinbone (tibia) and the connective tissue that links muscle to this bone are placed under conditions of repeated, high stress, you may feel a sharp pain in your shin: shinsplints. They can be caused by a sudden increase in activity, running on new or uneven surfaces and inadequate shoe support.

* PLANTAR FASCIITIS This common complaint is the inflammation of the plantar fascia--a tendonlike band of connective tissue that runs along the sole of the foot, from heel to toes. It usually feels like a sharp pain in the heel, right where the band attaches to the leg. The pain is most noticeable first thing in the morning, since your fascia tightens up overnight. Plantar fasciitis is the result of overtraining as well as poor footwear choices.

* OTHER "-ITISES" The suffix "-itis" refers to an inflammation of a muscle, joint, ligament or tendon, or internal organ. For example, with tendinitis, arthritis and bursitis, you experience an inflammation of the tendons, joints and bursae (the fluid-filled sacs that provide cushioning between tendons and bones), respectively. Most of these ailments are chronic conditions resulting from untreated acute injuries.

If you experience symptoms of any of these, immediately stop your activity and implement RICE (rest, ice, compression, elevation--see "RICE to the Rescue").

RELATED ARTICLE: RICE TO THE RESCUE

REST: Stop exercising for at least 48 hours and rest the afflicted area.

ICE: Put ice on the injury for 20 to 30 minutes. Place a towel between your skin and the ice so you don't get frostbite.

COMPRESSION: Wrap a towel or ACE bandage around the area. It should only be tight enough to support the joint.

ELEVATION: Raise the injured bodypart so it's slightly higher than your heart.