A guide to self-care for common injuries and sports-related injuries
| Problem | Possible Causes | Symptoms | Treatment | Tips |
|---|---|---|---|---|
| Leg cramps | Strained muscles from stretching too hard or too much. Loss of water, salt, and potassium through sweating | Painful, involuntary muscle contractions | Gently stretch the cramped muscle by walking, then massage it | Drink plenty of fluids. Restore lost potassium by eating an orange or a banana. Do not take salt tablets |
| Shinsplints | Running or jumping repeatedly on hard surfaces | Pain in muscles around the shin | R.I.C.E. (see RICE for an injury) | Wear shoes with adequate heel support and shock absorption. Run-on softer surfaces, avoid hills and adjust your stride so that you run farther back on your heel |
| Sore muscles | Overexertion from strenuous exercise | Muscle aches that develop a day or two after exercise | Warm-up and stretch carefully. Return to initial intensity only after the pain disappears | Moderate exercise is better than inactivity for boosting circulation and easing the soreness |
| Sprains | Injury to the ligaments, the connectors between two bones, from a sudden, wrenching movement | Joint pain and swelling that is sometimes disabling | R.I.C.E. | When resuming activity, tape joint to prevent reinjury. Strengthen with resistance exercise |
| Strains | Pulls or tears in muscle fibers from sudden changes in tension through bursts of activity | Pain and swelling with some loss of power and motion. Soreness usually vanishes in a few days | R.I.C.E. | Avoid exercising when muscles are stiff, cold, or overtired |
| Tennis elbow (also associated with bowling, canoeing, and pitching) | Excessive strain on the muscles of the forearm from gripping and rotating motions | Tenderness below the outer part of the elbow, with pain radiating to the forearm | R.I.C.E. | Correct your technique. Tennis players may want to change their backhand stroke or try a lighter, more flexible racquet or one with a smaller grip. If you wear a brace, don’t fasten the strap too tightly. You should feel its pressure only when the forearm muscle contracts and expands |
