|
Pushing the body beyond its physical limits can result in repetitive strain injuries, reports Mary Lim
 MORE Singaporeans are exercising regularly. According to a National Health Survey in 2004, over 24 per cent take part in a sport or physical activity at least three times a week, with each session lasting over 20 minutes.
But this also means an increasing number are more prone to repetitive strain injuries.
A repetitive strain injury (RSI) happens when a specific part of the body is injured due to overuse and overexertion, especially when it cannot cope with this constant demand.
Some common types of RSI include carpal tunnel syndrome, tennis elbow, knee pain and ankle sprain.
“Our body is designed to cope with the stresses exerted on it by the various activities, but when it is stressed beyond capacity, injuries can happen,” say Singapore physiotherapists.
Most RSI injuries are in the lower limbs, according to Associate Professor Denny Lie, a senior consultant with the sports service of the department of orthopaedic surgery at the Singapore General Hospital.
He says: “The most common complaint is knee pain, made worse by climbing stairs and squatting. This is usually caused by patella tendinosis (pain in front part of the knee) and patella maltracking (kneecap becomes tilted and weakened).
“The pain can also be due to other factors, such as ligament strain and tears. When the ligament is not allowed to rest and heal, its threshold is lowered, so it becomes more prone to injury. Cyclical repetitions of such partial injury can lead to a catastrophic rupture.”
 Another RSI condition, tennis elbow, is characterised by pain on the outside of the elbow that worsens when the person grasps or lifts objects or when he extends the wrist backwards against resistance.
It is most common in tennis players although those who use repeated hand motions like musicians and carpenters are at risk too.
Carpal tunnel syndrome, which describes pain or numbness in the wrist and surrounding area, affects athletes who use repeated hand motions, such as in bowling and golf.
Prof Lie and others single out the weekend warriors as the group most likely to suffer from RSI.
Assoc Prof Lie says: “They have little time to exercise on week days, so many of them try to ‘make up’ by exercising more vigorously on weekends.
“In doing so, they often do not warm up or cool down properly, and therefore are more vulnerable to ligament injuries.”
Medical treatment range from taking painkillers and injections to physiotherapy and surgical correction or reconstruction, depending on the individual’s condition and needs.
WARM UP, COOL DOWN
STRETCH
Prepare for an activity with stretching exercises to warm up and cool down afterwards. “Don’t rush through these exercises, but take your time to do them well. If you experience pain during an activity, slow down or stop, so that your tissues can heal and recover,” says Professor Denny Lie of SGH.
VARY YOUR FITNESS ROUTINE
Opt for a combination of exercises. Doing too much of one activity, like running, not only denies you a balanced workout but also cause you to over-exert the lower limbs and may result in injuries. Include gym sessions and alternate activities such as swimming too, advises Prof Lie.
FOLLOW PROPER TRAINING TECHNIQUES
Understand and follow the strokes and rules for the activity, as well as the correct use of sporting equipment so that you don’t end up with injuries.
PROTECT YOURSELF
Prevent stress to injured or weak muscle or ligament by using supportive footwear and protective aids like joint or muscle supports, tapes or straps.
BE REALISTIC
Know your body and its limits, says Prof Lie. “Establish reasonable targets within reasonable time. Over-exercising can cause chronic fatigue and make you prone to illnesses and injuries.”
|