Muscle Injuries
Sometimes muscles and tendons get injured when a person starts doing an activity before
they have warmed up properly. Awarm upis a slow increase in the intensity of a physical
activity that prepares muscles for an activity. Warming up increases the blood flow to the
muscles and increases the heart rate. Warmed-up muscles and tendons are less likely to get
injured. For example, before running or playing soccer, a person might jog slowly to warm
muscles and increase their heart rate. It is important that warm ups prepare the muscles
that are to be used in the activity. Even elite athletes need to warm up, as shown inFigure
16.30. Some injuries are caused by overuse. An overuse injury happens if the muscle or joint
is not rested enough between activities.
Astrainis an injury to a muscle in which the muscle fibers tear because the muscle contracts
too much or contracts before the muscle is warmed up. Strains are also known aspulled
muscles. Overuse injuries often involve tendons. Overuse of tendons can cause tiny tears
within the protein fibers of the tendon, which gradually weakens the tissue. These tiny tears
lead to swelling, pain, and stiffness; a condition calledtendinitis. Tendinitis can affect any
tendonthatisoverused. Strainsand tendinitisareusuallytreatedwithrest, coldcompresses,
and stretching exercises that a physical therapist designs for each patient.
Figure 16.30: Warming up before the game helps the players avoid injuries. Some warm-ups
may include stretching exercises. Some researchers believe stretching before activities may
help prevent injury. ( 18 )
Proper rest and recovery are also as important to health as exercise is. If you do not get
enough rest, your body will become injured and will not improve or react well to exercise.
It is important to remember to allow enough recovery time for muscles and tendons to rest
between exercise sessions. You can rest muscles by doing a different activity to what you