4 Frequent exercise mistakes cause bone fractures & bull; hello healthy

A stress fracture is a condition when a bone cracks, usually the fracture is quite mild. It is called a stress fracture (aka "stress fracture") because it is caused by repeated, even excessive, pressure on the bone, such as continuous jumping or long distance running. The pain associated with fractures is sometimes unnoticed by you, but tends to get worse with time. Pain usually comes from a specific location and will decrease with rest. You may experience swelling around the area that has the stress fracture.

Your bones need a proper balance between energy and rest, as well as good nutrition and the right form of exercise to stay healthy. In sports, you must do the right exercises to avoid injury, including stress invoices. Here are some mistakes in exercise that can lead to stress fractures.

Causes of stress fractures (fractures) due to exercise

Stress fractures are often the result of an increase in the amount or intensity of activity that is too rapid. Our bones will adapt to a gradual increase in load through reshaping. It is a normal process when the bones carry an ever increasing load. If the bone is forced to adjust to the added weight in a short time, it increases the risk of this fracture condition. If you exercise a lot, here are some of the common mistakes you make.

1. Increase the frequency of exercise

Athletes who increase the number of training sessions without giving their bodies sufficient time to adjust may be at risk for stress fractures. For example, casual runners who are accustomed to exercising two to three times a week may develop fractures in their ankles, ankles or shins if they suddenly change to six times a week.

2. Increased exercise duration

Increasing the length of training sessions too soon can cause bone fractures. For example, a ballet dancer who is accustomed to doing training sessions for 30 minutes a day could develop a stress fracture if he increases his training sessions to 90 minutes or more.

3. Increased exercise intensity

Even if you don't change the frequency of your exercise routine, the change in the energy level of your workout can still cause bone fracture if the body is not given time to adjust to the new intensity level. For example, suppose a running athlete is accustomed to 30 minutes of moderate levels on a machine elliptical trainer each week, he might have a stress fracture if he switched to three training sessions with a mix of sprints and plyometrics. The same phenomenon can occur when athletes dramatically increase speed.

4. Change the sports surface

Athletes who are used to one type of sports surface may experience fractures if they switch to a new type of surface. Examples include switching from a lawn tennis court to a clay tennis court, switching from natural grass to artificial turf, or switching from running on a treadmill to running outdoors.

After knowing the four conditions above, an athlete or other person who is involved in sports is strongly advised to increase the exercise gradually to reduce the risk of stress fracture.

Symptoms that appear if you have a stress fracture (fracture)

The main symptom of a stress fracture is pain and tenderness at the site of the fracture, although some fractures have few or no symptoms. Other symptoms are:

Aches and pains that can be felt deep in the feet, toes, ankles, shins, hips, or arms. The center of the pain is difficult to determine, because pain is felt all over the lower leg.
Pain that may go away when you rest, but persist if you return to activity. For example, pain in the foot or ankle that occurs when the foot lands on the ground while walking or dancing, but disappears after the end of a training session. Or pain in the elbow or shoulder that only occurs when throwing or catching the ball. The pain may not start at the beginning of the exercise, but can develop at the same point during the activity.
Feelings of weakness in the feet, ankles, or limbs, with or without pain. A runner may suddenly be unable to run at the same speed or distance as before without feeling tired or weak in the legs, even though this occurs without pain.
Swelling. The soft tissue around the fracture may become swollen and slightly tender to the touch. Bruising can also be present, although this is rare for most cases.
Pain that is concentrated in certain areas of the body at night. Pain in certain areas, such as the feet, ankles, or hips that appears at night is often associated with a stress fracture, even if the pain doesn't interfere with sports activities.
Pain in the back or in the side. Pain that is bothersome in the back can sometimes be an indicator of fractures in the ribs and / or in the sternum, which can occur in athletes in sports such as rowing, tennis, or baseball.