• Hiking 2
    Injuries - Physio

    5 Most Common Hiking Injuries And How To Prevent Them

    November 11, 2024 - By 

    Hiking is a great hobby where you get some fresh air and exercise while enjoying what nature has to offer. The problem is that there are a lot of common injuries that you face when hiking. Fortunately, you can prevent many of the common injuries that are sustained when hiking.

    Blisters

    One of the most common hiking injuries for beginners and experienced hikers is blisters. Blisters are caused by friction when your skin rubs against your shoes or clothing. This friction causes fluid to collect between the irritated layers of skin and will eventually cause tearing and discomfort.Fortunately, you can avoid getting blisters by ensuring that your shoes and socks fit correctly. You should also look at breaking your shoes in before you go on a long hike as the stiffness of new shoes can increase the chances of blisters. Keeping your feet dry will also help to prevent blisters and if you feel a potential blistering area, you need to apply some athletic tape to avoid rupturing.

    A Twisted Ankle

    When you are hiking on an uneven trail, you risk a twisted ankle if you are not careful. There are some twists that you can walk off, there are others that will require more attention if you want to carry on. There are times when the risk of a twisted ankle will be greater such as when the trail is wet.In order to avoid these injuries, you should look at hiking boots with ankle protection. If you know the trail is uneven, you should take some kind of stabilizer such as a hiking stick. This will help you keep your balance and avoid a twisted ankle.

    Muscle Cramping

    There is nothing worse than having your muscles cramp with every step you take. Cramping is a common injury and is generally caused by dehydration. The best way to avoid cramping will be to stay hydrated, but this is not always as simple as you might think.

    Hiking 1

    When it is warm, you will remember to drink more water. However, when you are hiking in the cold, this will be harder to remember. You should also look at stretching before your hike as this will reduce the chances of cramping.

    Bug Bites

    While some people do not see bug bites as an injury, they can cause a lot of discomfort and irritation. When you hike, you are susceptible to bug bites from gnats to mosquitoes. The best way to prevent bites will be to have a layer of clothing between your skin and the bugs.

    There are a lot of repellents on the market that you can also look at which help. You should look for natural repellents and combine this with protective clothing. It is important to note that there are times when you cannot avoid these bites and you should use some calamine lotion to sooth the bug bites.

    Chaffing

    When people think about chaffing, they often think about their legs, but it is possible to chafe in other areas when you are hiking. The preventative steps that you should take will vary depending on where you commonly chafe. If you chafe between the legs, you need to consider active underwear that you have on over your cotton underwear.

    Active underwear will generally be wool or synthetic nylon which will help prevent chaffing. If you chafe on your back where your bag rests, you need to consider if you have the right equipment. You need to ensure that your backpack sits correctly on your back and that you are not carrying too much weight. Getting your backpack fitted is important if you are going to be completing long hikes.5 Most Common Hiking Injuries And How To Prevent Them

  • Hamstring Injuries 1
    Injuries

    Treatment And Prevention Of Acute Hamstring Injuries

    May 12, 2024 - By 

    Hamstring injuries are painful and they are easy to get if you play sports or like to work out. Most hamstring injuries can be treated at home by resting your leg and taking pain medication. If your hamstring is torn or severe, you might need surgery. If you can’t walk or put weight on your leg you will want to see a doctor so you can get placed on a proper treatment plan.

    Most people end up with hamstring injuries from getting hurt playing sports. You are also more likely to get injured if you have injured your hamstring in the past. If you are out of shape you are more likely to get injured since your body isn’t going to be used to a lot of challenging activity. Athletes are more likely to get hamstring injuries if their muscles are imbalanced.

    Hamstring Injuries 1 Roller

    If you do injure your hamstrings it is important that you don’t do challenging workouts until your hamstrings have healed. If you try to work out too vigorously before your hamstrings are healed you could end up injuring them again and this is very painful. The back of your leg is going to hurt and it could even become bruised. The hamstring is a large muscle so there is going to be a lot of pain and the pain is going to go down most of your leg.

    One of the best things you can do to prevent hamstring injuries is to stretch and do exercises that are going to strengthen your hamstrings. It is important to be in shape and to also be flexible if you are going to be doing a lot of challenging sports. Sports are hard on your body and if you are planning on doing lots of hard sports you are going to want to keep your body in amazing shape.

    Hamstring Injuries Stretch

    If you do think you have a hamstring injury, you are going to want to visit the professional physician so you can be diagnosed. The doctor is going to look for swelling and will feel your leg to see if there are any sore spots. Your doctor might also spend time moving your leg around to see where the injured areas are. If you have a serious hamstring injury, the muscle can actually pull away from the bone or tear and you will need aggressive treatment if you have a serious tear.

    Less serious hamstring tears can be healed with home treatment. You will want to take it easy on the affected leg so it gets a chance to heal. If it is difficult to walk on the leg you might need to use a cane or crutches to get around so you don’t have to put your full weight on the leg. You can apply ice packs to your leg to reduce the swelling and the ice will also reduce any pain you are experiencing.

    Hamstring Injuries Stretch 2

    If your leg is swelling, you can use a compression bandage to stop the swelling. When you are resting make sure that you elevate your leg as this will help to reduce the swelling. You can also take pain medication if you are experiencing a lot of pain and the medication will also reduce the swelling. You should start to see relief in a few days and you can gradually return to your normal activity level. Don’t participate in intense sports until your leg is fully healed. If you are not getting any relief from home treatments you will want to go back to the doctor and get additional treatment. Hamstring injuries are painful, but most of them go away on their own.

  • Running 1
    Injuries - Physio - Running

    Training For a Marathon: Seven Practical Tips to Avoid Injury

    April 23, 2023 - By 

    Running a marathon can be a fantastic experience. A lot of people feel like they’ve conquered the world when they reach the finish line. While training for a marathon can be a lot of fun, you’ll want to take some precautions. Here are 7 practical tips that will help you avoid injuries.

    1. Start Working On Your Fitness Early On

    Don’t wait to start prepping for the marathon! The sooner you start training, the easier it will be for you to run.

    2. Always Protect Your Skin Against Sunscreen

    Run Marathon 1

    A sunburn can be devastating when you’re running a marathon. Make sure to wear a sunscreen with high SPF that is water-resistant.

    3. Protect Your Nipples

    Have you ever noticed marathon runners bleeding from their chest? This happens because of nipple chafing. When a person runs for an extended period of time, the fabric of their clothing will continuously rub against their nipples. The repetition of this action can lead to some nasty injuries.

     

    It’s a wise idea to apply a product that will protect your nipples. A lot of runners apply vaseline and similar products. It’s also a good idea to wear clothing that will provide an additional level of protection. Women should wear a high-quality sports bra made of a breathable material. Both men and women should consider wearing shields that protect their nipples.

    4. Wear The Right Footwear

    You have to be very cautious about the shoes you wear when you run a marathon. To start, you’ll want to find shoes that are supportive, especially in the area around the ankle. If you have plenty of ankle support, you’ll be less likely to twist or sprain your ankle as you run.

     

    You also need to make sure that the shoes you wear have been broken in. You can’t wear brand new shoes when you run a marathon; you need to wear shoes that have adapted to your feet. If you run in new shoes, you’re probably going to have to deal with blisters later on.

    5. Find Socks That Will Allow Your Feet To Breathe

    If you wear the wrong socks while running a marathon, you could wind up developing some serious blisters. Because you’ll be running on those blisters, the blisters could wind up bursting. This can be extremely painful, and it can even lead to an infection.

     

    You should try to find socks that will allow your feet to breathe. This will reduce your risk of blisters. You might want to seek out socks that use moisture-wick technology. Socks that are specifically designed for athletes are also a smart purchase. Make sure you wear the right socks when you go out to run.

    6. Stretch Before You Start Running

    Before you go out to run, you’ll want to warm up. You shouldn’t conserve all of your energy. You should stretch your muscles so that you’ll be a lot more limber when running the marathon.

    7. Work To Stay Hydrated

    A lot of people that sustain injuries during marathons are dehydrated. Dehydration can take a real toll on your body. It can also make it more difficult for your body to run properly. If you’re dehydrated, you’re a lot more likely to sleep at fall.

     

    There should be plenty of places for you to refuel and grab more water as you run. Don’t worry too much about your time. Try to drink plenty of water even if you don’t think you need it. Your body is being depleted of fluids while you run; you should make sure you’re replenishing those fluids.

    You need to be cautious when you are running a marathon. You’re going to be putting your body through a lot. As long as you’re willing to take the right kinds of precautions, you should be able to avoid any injuries.

    Cape Town has some of the most beautiful marathons in the World including the Cape Town Marathon and famous Two Oceans Marathon. If you are thinking of traveling to do one of these amazing races make sure to book an appointment with this great physiotherapist Cape Town practise.

    The Two Oceans Marathon can be very tough and hard on the knees due to the big hills both up and down. Make sure you look after yourself after the race and get your body set for recovery.