MUSCLE INJURIES -STRAINS

It seems to be that time of year when people are prone to muscle STRAINS - lifting something heavy, slipping on ice, not warming up before an activity, etc. A STRAIN involves muscles and their tendons. The muscle narrows down into the tendon which is attached to a bone. These muscles and tendons are the "movers" of the body. A suddenly overloaded tight/contacted muscle would be prone to a strain or tearing of the MUSCLE FIBERS. In an extreme tear (grade three) the tendon is actually pulled from the bone. ouch!!!!!!!!

What is the difference between a STRAIN and a Sprain????? A Sprain involves ligaments. The Ligaments of a joint attach from bone to bone . They are the "stabilizers" of the joint, limiting the amount of movement that may take place. Taking a wrong step and rolling over the outside of an ankle is the common scenario for an ankle sprain.

Key factors in preventing a STRAIN? 1. ALWAYS WARM-UP before an activity especially in cold weather. Just think of pulling a steak out of the freezer. It is completely stiff but, warm it up a little and it becomes more pliable. Dancers know this and you always see them wearing leg warmers (hence the name). I can't imagine runners wearing those nifty wool tubes but they should have their legs covered when out in cold weather. 2. When lifting, always try to use large muscle groups to do the work. Use your legs for the power rather than bending over at the back. 3. Incorporate a flexiblity program into your lifestyle. And of course, 4. RECEIVE MASSAGES regularly. Massage increases circulation, relaxes and lengthens tight contacted muscles.