Prevention of relapses in the case of muscle sprains and strains

Prevention of Recurrence in Sprains and Muscle Strains: Tips and Exercises

Sprains and muscle strains are common injuries. The former represents stretches and/or tears of ligaments, which are the strong bands of connective tissue that link one bone to another. A muscle strain, on the other hand, involves an injury to the muscles and/or tendons, the fibrous cords of tissue that connect muscles to bones. The most commonly affected areas for sprains include wrists, ankles, thumbs, and knees, while muscle strains tend to occur more often in the legs, thighs, and back.^[1][2][3] In this article, we will explore the most effective methods for preventing recurrences of these injuries, focusing on practical tips and specific exercises.

Why Do Recurrences Happen?

One of the most common reasons for recurrences in sprains and muscle strains is inadequate treatment. This can either mean the patient does not see the need to consult a doctor or fails to follow the prescribed treatment recommendations.^[1][2][3]

Another frequent cause is incomplete recovery and resuming physical activity before the injury has fully healed. Insufficient warm-up and overstretching of muscles and joints can also contribute to recurrences.^[1][2][3]

Tips for Preventing Recurrences in Sprains and Muscle Strains

Adhering to the recommended rest period after a sprain or muscle strain is essential for proper tissue healing and preventing recurrences. Avoid intense physical exercise for up to 8 weeks or as advised by your doctor or physical therapist to prevent further damage and future complications.^[1][2][3]

Another major aspect in preventing recurrences is the use of appropriate protective equipment. For sports or physical activities that place strain on muscles, ligaments, or tendons, proper protective gear such as elastic bandages, compression socks, or knee braces can provide support and stability to the affected area, thereby preventing further injury.^[1][2][3]

Walking on slippery or uneven surfaces or crossing obstacles can increase the risk of accidents. Check your surroundings before starting any physical activity to ensure a safe environment and avoid accidents. It's equally important to take regular breaks, especially if standing or staying in one position for long periods. Repetitive activities can put excessive strain on muscles, increasing the risk of strain or sprain. Regular practice of strengthening and stretching exercises can also help prevent recurrences and improve athletic performance and mobility.^[1][2][3]

Consuming foods rich in potassium, such as bananas and avocados, before a workout can help prevent muscle fatigue. Potassium plays a key role in muscle function, and an adequate potassium level can prevent cramps and muscle strains. Lastly, proper hydration during physical exercise is essential for muscle health and injury prevention. Dehydration can lead to muscle fatigue and increase the risk of strain or sprain. A minimum of 2 liters of water per day is recommended, or more during intense physical activities.^[1][2][3]

Exercises to Prevent Recurrences After Sprains and Muscle Strains

Stretching exercises are an essential component both in recovery after sprains and muscle strains and in preventing recurrences. They improve muscle mobility and flexibility, thereby reducing the risk of injury, particularly in the knees and ankles. There is a wide range of such exercises that you can easily perform, such as lunges, with steps forward or sideways, knee-to-chest, ankle circles, calf stretches, and toe raises.^[4][5]

Other exercises to stretch different muscle groups include: standing or sitting calf stretches (for calves), quadriceps stretches, hamstring stretches, and adductor stretches (for thighs), hip flexor stretches, and external hip rotator stretches (for hips).^[4][5]

Strengthening muscles is another key element in preventing recurrences. Isometric exercises, which involve muscle contraction without movement, such as the plank, are very useful in this regard. Additionally, isotonic exercises, which involve muscle contraction with movement, such as squats, lunges, or toe raises, can help increase joint strength and stability. Resistance band exercises, which provide variable resistance, can be adapted to different muscle groups, and exercises with small weights help increase joint strength and stability.^[4][5]

Balance improvement exercises can also help prevent recurrences in sprains and muscle strains. Exercises on unstable surfaces, such as a balance ball or a balance board, and exercises with closed eyes, which help improve body position awareness in space, are very effective in this regard.^[4][5]

Important: Before starting any exercise program, consult a specialist to determine which exercises are recommended and what are the correct techniques for performing them!

Preventing recurrences in sprains and muscle strains requires a comprehensive approach, including both the initial treatment and a personalized exercise program. By following the tips and performing the exercises outlined in this article, you can significantly reduce the risk of new injuries and return to an active, pain-free life.

Bibliography:

• „Sprains, Strains, and Other Soft-Tissue Injuries”, OrthoInfo, American Academy of Orthopaedic Surgeons, 2020. Accessed on Sept. 4, 2024.
• „Muscle Strains - Symptoms and Causes”, Mayo Clinic, 2022. Accessed on Sept. 4, 2024.
• „Sprains - Symptoms and Causes”, Mayo Clinic, 2022. Accessed on Sept. 4, 2024.
• Johnson, Jon. „Rehabilitation Exercises for a Sprained Ankle”, Medical News Today, May 12, 2020. Accessed on Sept. 4, 2024.
• „Workouts to Help Prevent Sports Injuries”, University of Rochester Medical Center, 2024. Accessed on Sept. 4, 2024.