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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On-site X-ray allows Shore Orthopaedic to offer an alternative to visiting the ER or Urgent Care for orthopedic issues!

ShoreOrtho Sports Performance
& Injury Prevention Tips


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

May 2020

The Covid-19 pandemic has affected and will continue to affect everyone.  As the weather improves and spring turns to summer more of us will be doing outside activities from home projects to bike riding. Orthopedic issues will continue to arise as accidents will unfortunately happen. Fractures and dislocations are serious injuries that require timely treatment. At Shore Orthopedic University Associates, we offer in office diagnostic X-ray and can treat your injury without you ever having to go to the emergency room or urgent care.  Our offices are taking the utmost Covid-19 precautions including a thorough screening process all while maintaining social distancing. As orthopedic surgeons we at Shore Orthopedic University Associates have an obligation to our community. If you or a loved one suffers an accident or is having continued pain, we are here for you. We also offer telehealth visits for urgent and non-urgent issues for all of our patients.

Dr. Greene is a local Ocean City doctor who is a Sports Medicine Fellowship-Trained, Board Certified Orthopaedic Surgeon.
He specializes in; acute and chronic ligament, tendon, or cartilage injuries to all major joints; primarily shoulders, elbows, knees and hips. He treats fractures surgically when necessary, but performs casting, bracing, and other non-operative treatments such as specialized injection therapies.

Requesting an appointment online

Dr Alber is excellent!

Steve Zollo, Ocean City, NJ

Jul 12, 2017