SPORTS AND ATHLETICS: EXERCISE AND SPORTS-RELATED INJURIES: KNOWING WHEN TO STOP EXERCISING

Exercise- and sports-related injuries usually arise from overuse of a muscle, tendon, ligament or joint. If you have a condition, such as arthritis, that can be aggravated by exercise, talk to your doctor before you begin any exercise program. If you experience any pain, or if you injure yourself, stop exercising immediately. Never ignore an injury or attempt to "work through" the pain; you may make your injury worse. Instead, stop exercising for a few days and follow the RICE routine, as described below.

The standard first-aid routine for most strains, sprains, and pulls caused by overuse during exercise is RICE, which stands for rest, ice, compression and elevation. If you think your injury may be serious, or if it does not heal after several days of using the RICE routine, see your doctor.

· Rest: Stop exercising immediately. Don't put any weight on the affected area for 24 hours.

· Ice: Apply an ice pack to the affected area to reduce swelling. (Place the ice in a sealable plastic bag and wrap it in a towel.) Reapply ice for 20 minutes every hour during the first 24 to 48 hours while you're awake.

· Compression: Wrap an elastic bandage around the area, being careful not to wrap it so tightly as to interfere with blood flow. Compression also helps control swelling.

· Elevation: Raise the affected joint or limb higher than your heart so that gravity can help prevent blood and other body fluids from collecting at the injury site.

You can take an over-the-counter painkiller such as aspirin, acetaminophen, or ibuprofen. Aspirin and ibuprofen also help reduce inflammation. After one or two days of RICE, begin gently stretching the affected area. Don't stretch to the point at which it becomes painful, or you could damage the muscle again. Your doctor or a physical therapist can recommend simple exercises tailored to the specific injury to help you regain strength.

You should also stop exercising immediately and call 911 if you have any symptoms of a heart attack such as the following:

· A feeling of pressure or fullness, a squeezing sensation, or crushing pain in the center of the chest that lasts more than just a few minutes and is not relieved by rest

· Chest pain that spreads to the shoulders, neck, jaw or arms

· Chest discomfort accompanied by light-headedness, fainting, sweating, nausea or vomiting, cold or clammy skin, or shortness of breath.

Some athletes exercise too much, especially if they are training for an upcoming event such as a marathon. Overtraining is self-defeating. It causes physical exhaustion and adversely affects your athletic performance. If you think you may be overtraining, you need to recognize when to stop exercising and rest, before you reach exhaustion. You should always exercise at your own pace, keeping in mind your own fitness level. Don't try to work out for an hour or more every day just because a friend does. Your body will quickly tell you when it's had enough. Signs of overtraining include:

· Loss of coordination

· A prolonged period of recovery after exercise

· Elevated morning heart rate

· Headaches

· Appetite loss

· Muscle soreness

· Digestive system problems

· Lowered ability to fight infection

· Irritability and depression

· Poor concentration

If you have any of these symptoms, stop exercising for a day or more to give your body time to rest. Decrease your activity level in both duration and frequency. If exercise becomes a compulsive act for you, talk to your doctor. Exercising beyond the point of exhaustion, when injured, or to the exclusion of other activities and life interests can be signs of exercise addiction. Excessive exercising produces results that are completely the opposite of those you intend to achieve. Moderation is the key to success when it comes to exercise and fitness.

Excerpted from: Complete Guide to Men's Health, American Medical Association, 2001.

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