With time and a few ex­pert tips, you can heal, help pre­vent in­jury hap­pen­ing again and get your fit­ness back on track. By Donna Dug­gan

Sunday Mail - Body and Soul - - FITNESS -

There’s noth­ing like an in­jury to com­pletely throw your ex­er­cise rou­tine off bal­ance. Whether it’s a sprained an­kle, torn lig­a­ment or mus­cle strain, proper re­ha­bil­i­ta­tion is im­por­tant so you can safely re­turn to ex­er­cise with­out caus­ing any fur­ther dis­com­fort or dam­age.

The most common work­out-re­lated in­juries in­volve a ten­don, lig­a­ment or mus­cle. A ten­don is the con­nec­tive tis­sue that at­taches mus­cle to bone, and a lig­a­ment is the con­nec­tive tis­sue that at­taches bone to bone. The main func­tion of ten­dons, mus­cles and lig­a­ments is to keep the body mov­ing com­fort­ably.

Ten­don and lig­a­ment in­juries usu­ally oc­cur near joints, such as the knee, an­kle, el­bow and wrist. Mus­cle strain can oc­cur in any lo­ca­tion where the mus­cles are over­loaded. A lig­a­ment in­jury usu­ally hap­pens when you’ve fallen or twisted awk­wardly. While mus­cle strain and ten­don in­juries can de­velop over time, you’ll usu­ally feel pain from lig­a­ment in­juries im­me­di­ately, then no­tice swelling and joint in­sta­bil­ity not long after. Treat­ment and re­cov­ery time for all in­juries de­pends on the lo­ca­tion and sever­ity of the dam­age. The NSW Waratahs Su­per Rugby In the case of a sprained an­kle, where the lig­a­ments are over­stretched in mild cases or rup­tured in se­vere cases, treat­ment can range from strap­ping to surgery. Cleary says the most im­por­tant rule for re­sum­ing ex­er­cise after a lig­a­ment or ten­don in­jury

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