5 Common Injuries (and How to Prevent Them)

by

Thousands of people experience exercise-related injuries every year.  Here are five common injuries and ways to prevent them:

 

1. Sprained Ankle:

Approximately 25,000 people sprain their ankles every day.  An ankle becomes “sprained” when one (or more) of the ligaments in your ankle is injured through a sudden twist or an over-stretching takes place.

Some ways to prevent it is by exercising on even surfaces, wearing shoes with good support, and making sure you’re placing weight evenly between the inner and the outer foot.

 

2. Knee Pain (“Runner’s Knee”):

“Runner’s Knee” is an injury where the knee bone becomes misaligned in its groove, causing the cartilage in the knee to wear down. The injury usually occurs on the back or the side of the knee and can be caused by weak or tight quadriceps.
A couple of ways to prevent this is by doing quad-strengthening exercises such as squats and lunges and by gently stretching the quadriceps muscle with a foam roller. Another way to prevent this is by slowing down the wear and tear by decreasing the impact in your cardio training.

 

3. Shin Splints:

Shin Splint is the pain that is felt in the front or inside of the lower leg along the shin bone which can result from overworking them through running too long or too often.

You can prevent shin splints by strengthening your feet, ankles, calves and hips with exercises such as the “heel drop”, where you stand on your toes at the edge of a step and alternate lowering the heel towards the ground.

 

4. Lower Back Strain:

Lower back injuries usually occur from twisting awkwardly, lifting something heavy using improper form or from weak/tight back muscles.

Preventing a lower back strain is simple: Do the opposite of what causes the strain.  Twist and lift using proper form, and strengthen and stretch the back muscles. Strengthen by doing planks and stretch by using a foam roller on the back.

 

5. Muscle Strain (in the Hamstrings, Quadriceps, Calf, or Groin):

This injury is a small tear in your muscle, often caused by overstretching a muscle due to not warming up properly, limited flexibility or overexertion.

Some ways to prevent a muscle strain is by warming up before exercising and stretching afterwards.  Also, when starting a new physical activity, build up the intensity and frequency in a gradual manner.

 

Respect your body by understanding its limitations and improve it gradually.  You have one body.  Take good care of it!

Jheni Solis, Fabletics Master

1 Response
  • Christina Lynn
    May 26, 2015

    Dear Fabletics,
    My name is Christina Grimm. I am a VIP member and have now cancelled my membership with Fabletics. After placing 2 seperate orders on May 21st, with rush shipping, I still have not received either order. I received 2 confirmation emails the same day as I placed the orders saying that they were shipped. I knew something wasn’t right when I went to track the order with the FedEx tracking number that you provided. It kept coming back as unknown. Upon calling your company the first time, I was assured that they had indeed shipped out on the 21’st. Within a day of the first call the FedEx tracking number status had changed to label created and information sent to fedex, but per FedEx the package was never shipped. Upon contacting your company the second time, I was again reassured that the orders had shipped on the 21st. When I got home from my mini vacation today, (which was the original reason i ordered the outfits in the first place.. To take on my vacation with me!!) I was expecting to see my Fabletics orders.. Guess what.. No packages from fabletics. I decided to check the tracking numbers online with FedEx again, and still reads label created, and info sent to FedEx, but it still hasn’t shipped. Upon calling your company the THIRD time, the rep, and the supervisor confirmed that the orders never actually shipped because they were out of stock!! I am very disappointed. I called expecting to speak with your company directly, but was disappointed to know that my call was directed to a call center in the Philippines. I was told I was not able to speak with Fabletics located in The USA directly.. Really Fabletics?? Is this the best customer service that you can provide? I have requested a full refund of my 2 orders and the rush shipping charged.
    Sincerely,
    Christina L Grimm
    Christinagrimm75@gmail.com