Tips for Home Workouts During COVID-19

ShoreOrtho Sports Performance
& Injury Prevention Tips


A monthly
 series 
presented by:
Damon A. Greene, MD
Board Certified Orthopaedic Surgeon
Shore Orthopaedic University Associates

June 2020

 

As COVID-19 continues workout facilities have been temporarily shut down. This means that more and more people are turning to home exercise programs. Home exercise offers a great way to stay in shape and social distance. But what happens if you get injured at home. Keep reading to learn about a few common home workout injuries and steps that you can take to recover in your own home.

Common Home Workout Injuries:

If you have decided to lift weights increase or start running or even get that Peleton bike here are a few common injuries to look out for.

  1. Rotator Cuff Strain: This is a common injury which can be caused by many factors. Improper form or excessive weight progression or even excessive repetition. The deltoid may pinch the top portion of the rotator cuff against the collar bone. This often results in inflammation and swelling of the tendon causing pain.
  2. Sprained Ankle: A sprained ankle can occur anytime from running on uneven surfaces or even while preforming those at home HIT or Zumba classes. Common symptoms of this injury include pain and swelling and loss of range of motion.
  3. Shin Splints: Shin splints are one of the most common running injuries. This typically occurs from overuse or increase in training or improper footwear. Shin splints are caused by overloading the muscles tendons and bones of the lower extremity. Symptoms include throbbing, aching, or tenderness along the inside of the shin. The pain is often intense at the start of the run but goes away once the muscles are loosened up.
  4. Wrist Sprain/Tendinitis: A sprained wrist occurs when a ligament is forced to stretch beyond its normal range, or when the elastic fibers of the ligament are torn. They are often caused by a fall, such as onto an outstretched hand, or when the joint is bent forcefully or suddenly twisted

A Few Tips for at Home Injury Care.

After the injury you may experience pain, swelling, and bruising, as well as throbbing or a dull ache. Additionally, the injured area may also be tender to the touch or sensitive to movement. A popular acronym is R.I.C.E. which describes a method can be used at home when recovering from an injury:

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GANGLION CYSTS

Ganglion cysts are very common lumps within the hand and wrist that occur adjacent to joints or tendons.  The most common locations are the top of the wrist, the palm side of the wrist, the base of the finger on the palm side, and the top of the end joint of the finger. The ganglion cyst often resembles a water balloon on a stalk , and is filled with clear fluid or gel.

The cause of these cysts is unknown although they may form in the presence of joint or tendon irritation or mechanical changes. They occur in patients of all ages.

These cysts may change in size or even disappear completely, and they may or may not be painful. These cysts are not cancerous and will not spread to other areas.

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